Hello, this is my first post and I hope you guys will be as helpful to me as you have been to other forumers. For my running, I do not know if I am more to sprinting or to long distance as I am able to complete both without compromising the other. I am 21 years old as of this year. I have no troubles completing a 5k run slow/normal jog (probably will take 20mins).

I have been doing sports for almost 8 years and therefore my stamina is at most average. My average timing for 2.4km run was around 8minutes. However, I am keen to improve that timing as well as my 5km run at the same time try to reduce my body fat. I wonder if my training could improve the three above subjects.

1) 2.4km run to around 6-7minutes at most
2) 5km run to at most 15minutes
3) Reduce body fat

My proposal for my HIIT would be:

1) 800m slow jog at around 10km/hr pace
2) Warm up/Leg stretching
3) 80m sprint uphill followed by 80m jog downhill for recovery (this will be done 5 times meaning 800m will be the distance covered)
4) 400m slow jog at around 10/hr pace
5) Repeat step 3 again

I do not know if the above is sufficient. I was thinking of doing the above for 3-4 times a week on alternate days. And at least the days in between a slow 5km jog. At the same time, 1-2 days off days per week.

I need advice. I have roughly 3-4months to achieve the desired timing. Thank you for your help!

I love hill sprints for HIIT and that will deffo help , im no expert but for me veriety is the spice of life and i would try HIIT of other verietys , also mabie a less structered version encorperated into a 5k run (fartlek)

i like tabata - 20 seconds full speed - 10 seconds rest x 8 - you can do this sprinting or with burpees or hitting a punchbag

I prefer to make my active rest intervals a walk instead of a jog to get my heart rate lower, ready to pump it all the way back up.