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Maybe try a steep incline for some of the high intensity intervals. I find that ~5 mph at 15% incline is quite intense by 2 minutes, but if it is not enough for you, pick up the speed. Another tough one is stepping (slightly hopping) sideways on an incline. I do 15% with a 3.4 mph speed for one minute per side, resting in between. Again, pick up speed ...


You could likely see greater improvements by moving your HIIT workout to before your long run, and by shortening your HIIT intervals. Moving the HIIT training to before the longer run will allow you to attack it with a greater intensity, which works well, as intensity is the key component of the HIIT strategy. A 50 minute run at 8.5mph is tiring for the ...

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