Is this a good HIIT workout?

Question

First I run 3 miles. Then i run 2 X 800. Then after that i run 4X 200. Is that a good workout to try and get a 12 minute 2 mile? Also I've been running 3 miles a day for the last 2 months.

Also if i do do that workout 5 times a week will that be to hard on my body? I've never done HIIT before. Also if there is anything i can do to better to routine then tell me. Also my current 2 miles is 14:43 and i have 3 weeks to get it to 12 minutes

Thank you

Answer 1

I did distance for track we would do. 4 800s, 4 400s, 4 300s, and 4 200s. We also did 15 400s one day. It worked the red blood cells and really helped. You can also do pyramids for what you want to do.

So for your case. Run this in order

800

mile

mile and a half

2 miles

mile and a half

mile

800

this should get you working and you can time yourself. each day and try to get better times for each leg of the pyramid.

I would say do this every other day so its not to hard on you. But make sure the day after you do it you go for a long distance run that will up your endurance and make you run faster for your pyramid.