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* If you are already structuring your workouts around hard days, you should replace a hard workout with HIIT rather than adding to your workload. (Monitoring your [[Training Monotony]] may help prevent [[Overtraining]].)
* If you're looking to increase your training load, then HIIT may be an option. I would recommend starting off by replacing a hard workout with HIIT, then adding the original workload back over time. Remember that it can take several weeks for the additional fatigue to manifest itself, as fatigue builds up over a remarkably long time.
* One approach to using HIIT to increase your workload would be to incorporate a HIIT workout with a moderate length long run. There's not much evidence to know the optimum approach, or how this might change the effectiveness of HIIT. It seems likely that the HIIT would create additional fatigue and [[Glycogen| Glycogen Depletion]], which would make the run seem much longer than the distance would suggest. For instance, a 16 mile moderately long run could be replaced by a HIIT and 10 miles. The exact details are going to be quite individual, so experiment based on feeling.
* Another way of increasing your training load via HIIT would be to use the HIIT workout as a second workout on a hard day. This may be of particular value if you're [[How Often To Run| only running 3-4 days per week]] (as I recommend.)
=Types of HIIT=