RE: How exactly is HIT done?
basically, H.I.T = high intensity training, i think your thinking of H.I.I.T high intensity interval training.
depending on fitness level, HIIT training times can range from 4 mins, to 20mins.
lets say you have lower fitness level (im not saying you do, purly for example) you would run at low to medium pace for 30seconds, then sprint for 10 to 15. the idea is, to decrease recovery time, and increase sprint time.
so yoiu could go from
total time 4mins
recovary time : 3mins
sprint time : 1min
total time=15 mins
recovary time: 6mins
sprint time : 9mins
I haven't failed, I've found 10,000 ways that don't work. Thomas Edison (1847-1931)