text: what's better to burn fat, to run for a long time at a moderate speed or to run faster but less time? any sites with good runners training programas? faster but less time, definately.  usually referred to as hit (high intensity training), this is a method, most people use to lose body fat.  by running at a moderate pace, you aren't challenging the body enough and while you burn calories and will see results with it, it usually takes longer than with hit's.  the reason is that by doing hit's, your metabolism stays raised for a longer amount of time after your workout which helps you burn more fat at least 2 hrs after you work out. as where doing moderate pace, only helps you burn fat for the duration of your workout.  some hit activities include: sprints, hills, stairs, suicides