Low Intensity Interval Training (LIIT) is pretty much exactly the same as High Intensity Interval Training (HIIT) with the major difference being the speed of the hard effort. Again to keep things simple here we have two speeds: recovery pace and chase pace.
Recovery Pace – This is the pace you would be going at if you were trying to have a conversation with someone. Theoretically you could last forever going at this pace, think the speed you would go to complete the Sun Run; assuming 50000 people are in your way all the way, yeah active Vancouver!
Chase Pace – Imagine yourself running with someone at recovery pace having a conversation and all of a sudden you take off because you see Karm from VancityBuzz . You can be either person here the chaser or the chasee but either way you are running at a pace that is faster than your recovery pace but not quite all out. At this pace you would be able to say “hey Karm I love your tweets” and then it would take some time before you would be able to speak again.
Here is your training session. Pick any method of cardiovascular activity you like.
Warmup: Complete your mobility work and spend 5-8 minutes at recovery pace.
Work: When you are ready to go gradually increase your speed until you reach the pace of chasing someone or being chased and hold that pace for 90seconds. It is going to take some practice to find the right pace, but it should feel tough with a slight burning sensation but not so tough that you have to stop and catch your breath. From there return back to your recovery pace for 3-5minutes (depending on fitness levels) and when you feel like you could continue on having an uninterrupted conversation with someone it is time to go again. Repeat this process for 30minutes.
Cool down: After your final burst of chase pace spend 8-10minutes at recovery pace and then you can do some light stretching for tight areas.
Recovery: 1-2 hours post training but preferably right before bed spend 5-20minutes performing a myofascial rolling and stretching for your entire body while paying extra attention to tight or sore areas.
The more you train using LIIT and HIIT the better you will get at finding the right pace and of course with all of this training you will also improve your cardiovascular output!
Josh Neumann, BHK, PTS, TSCC-1