high intensity training for long distance running?

an article in the german weekly “der spiegel”, actually its internet edition spiegel online, on high intensity training made me wonder, whether something of this training method could be transformed and applied to running, especially longer distance running as well?

the principle of high intensity training is simple.  when lifting weights in the fitness studio, and trying to impress the local beauties with your year long office desk optimized body curves, instead of training with numerous repetitions of average weights, you put on max weigths and do only few but very intensive exercises. Scientific studies have shown that the result in muscle growth is equal or better with less time spent on training.

so, how would this translate to running? not that i’m looking for some balloons on the upper arms, although the chicken brest could use some more 3D profiling.

the weight lifting example translates to running into a series of max speed sprints. training method descriptions found on the web suggest 15 - 30 seconds full out running and then 90 seconds of easy pace in-between the efforts. the examples found mostly target short distance runners or ball game training such as football. however also long distance running depends on max strength and there’s more to it. high intensity training accelerates the body’s production of the human growth hormone (HGH) and improves oxygen delivery by the heart and uptake by the muscles. runner’s world describes as high intensity training fartlek running, interval runs and 15 - 20min long near 10k race speed efforts. those are covered in the training program already. i now might want to try and build in these full-out run repetitions into the weekly 10 - 12k runs, just to see what happens.

let’s leave everything behind that moves on the sidewalks, walkers, runners, bikes, mopeds … need to be aware not to scare the granny to death when swooshing by, she might fall off the bridge.

Tags: bursts, high intensity training, HIT, sprints