HIIT for endurance

[lisward]

Hey jordan, how should I go about my HIIT seeing that I have a 2.4km run in 7-8 weeks. Right now I'm doing barbell training on Mondays, Wednesdays and Fridays, with HIIT on Saturday. My HIIT session is on an exercise bike, the setting is 8, I warm up for 5 minutes, go hard for 20secondsx7 with 2 min rest in between, then I cool down for 10 minutes. I get around 130ish RPM on the 20second intervals. My school is also making me attend fitness classes on Tuesdays (runs/bodyweight stuff). This run is mandatory for military training :/ Thanks!

[Jordan Feigenbaum]

Only thing I would do is change your HIIT to 30s intervals and keep the 2 min rest. 2 weeks later bump it to 1 min and 1 min rest. 2 weeks later (2 weeks out from the test) bump it to 2 min intervals and 1 min rest. Keep the number at 7 rounds the whole time.