I have been reading a bit about medium intensity interval training, so I thought I'd give it a go.
I have built a base of 5 steady pace sessions a week and I'm looking to progress things further.
I intend to start 1 session of MIIT and one longer paced session a week with 3 steady pace sessions, and slowly work up. I do feel I could go quicker, but I don't want to overtrain in winter when there are lots of bugs about, so I am reigning myself in.
I'd like to work up to 1xendurance, 1xHIIT, 2xMIIT and 1x steady pace sessions a week. I am sticking to the rule of increasing training volume by no more than 10% a week.
MIIT on elliptical
6mins warm up
4mins level 4 (heart rate 80-85%max)
3mins level 3 (heart rate 70-75%)
4mins level 4 (heart rate 85-90%)
3mins level 3 (heart rate 70-80%)
4mins level 4 (heart rate 85-90%)
3mins level 3 (heart rate 75-80%)
cool down.
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