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Since a 3 months i started running 3 times a week(about 30 minutes now last few weeks). Next thing i want to work on endurance and speed and was thinking to do 2 times per week HIIT run(30 minutes) and one longer run building up to an hour in 10 weeks. Would this be a good idea? Or could it be a recipe to injury?
Thanks in advance for your ideas and comments.
First, some general rules: 2 factors in a program are intensity and volume (time or miles spent running). Increase only 1 at a time. If youre going to increase from 3 days of running to 4-6, make those days the same intensity as the others for a couple weeks. That way your body adjusts to the increase in VOLUME first.
Next, when you have your volume (we call this building a base) up, you can change one of your days to increase its INTENSITY. I would start with 1 workout day. Make sure you warm up at least (preferably cool down too). You can do interval training. Or you can do a tempo run. It depends on your goals.
It would be safe to also choose a different day (not the day after or before your interval day) to cal your long run. Gradually increase this by a mile or two each week.
This is how you start.
