Running LIIT

LIIT is light intensity interval training.

Find a circular place to run, like a running track, field, backyard. This loop should not be more than the size of a football field.


If you are running on a football field sized loop, do this routine:

  • 2 laps jogging (warm-up)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 full lap as fast as you can run

  • 2 laps jogging/cool down

If you are running on a smaller sized loop, do this routine:

  • 4 laps jogging (warm-up)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 2 full laps as fast as you can run

  • 4 laps jogging/cool down

12 views0 comments

Recent Posts

See All

Attached you will find helpful skating secrets, coaches, and parents, all in one place! These tips and tricks cover everything from the ten commandments for skaters & parents, competition and test ses

Follow @rossskateacademy on Instagram for updates, equipment sales, off-ice ideas, and scheduling reminders!

1 minute jumping (two feet) 1 minute alternating run 1 minute fast jump 30 seconds left foot 30 seconds right foot 30 seconds left foot 30 seconds right foot 1 minute fast jump 1 minute jumping jacks