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HIIT
Run really fast for 3-4 mins....stop and take a break, repeat 2-3 times....although you also increase injury risk with this routine if you are not in shape
^ this is right
It's... complicated. Long slow distance for a few months will make you much more efficient if you later add in speed work. You'll be able to go further and faster. But you're pretty much using exclusively aerobic energy, which burns fewer calories. But you can go longer. A better plan is to mix a few longer workouts a week with 1 really long run and 1 speed workout where you hit your VO2 max. That will burn the most calories/fat over the weeks, although not necessarily in a given day.
Source: prematurely retired college track/xc runner
Can currently run 2miles in ~14 minutes but have never considered maybe slowing down and running 3+ miles at a slower pace. Just wondering which is more effective for calorie/fat burning
Longer slower pace is usually better.
Same distance, faster time = more calories. After that, it depends how much longer vs how much faster
Intervals... gotta mix up the intensity during the run even if it's only for 15 total minutes
It depends what you're looking for. Higher intensity means you'll burn more in a shorter time but risk of injury is also higher. Mix it up if you're just looking for general better overall fitness
I would recommend doing both. It helps you get in better shape that way
Train for a half marathon, you'll get in great shape
Mix it up. Hal Higdon has a wonderful variety of plans. www.halhigdon.com
Yeah familiar with HITT, did Insanity just looking for something different. Isn't what P1 mentioned the same idea as HITT? Elevated heart rate for controlled intervals?
Intervals
Both. Mix it up.
HITT is good but so is LISS as well as cardio after a work out.