Date of Award


Degree Type


Degree Name

Master of Science (MS)


Kinesiology and Health Science


Not specified


The effects of varying high intensity interval training (HIIT) and sprint interval training (SIT) frequency on 1.5 mile (2.4km) run performance in Air Force ROTC cadets were studied. Twenty-seven cadets (21.6 ± 2.8 years) were stratified then randomly assigned to 3 groups: a high frequency group (HF) that performed HIIT/SIT 3x week, a low frequency group (LF) that performed HIIT/SIT 2x week, and a continuous training group (CG) that performed moderate intensity training 3x week. HIIT workouts consisted of 4 x 3 min intervals at 90-100% of velocity at maximal oxygen consumption (vVO2 max) with 4 min of active recovery between sets. SIT workouts consisted of 4 x 30s all out sprints with 4 min active recovery between sets. Baseline 1.5 mile run performance was measured, then retested at 6 and 10 weeks. At the end of 6 weeks, all groups significantly improved in mean 1.5 mile run time (LF, 7.3% + 4.2, p0.05). Additional workouts beyond the 6-week point yielded no significant gains in run performance for any group. In conclusion, 2 days per week of combined HIIT/SIT training was as effective at improving 1.5 mile run performance as either 3 days/week of HIIT/SIT or continuous training, and the majority of initial performance gains from HIIT were achieved within the first 6 weeks of training.