| Measurement | Time |
|---|---|
| Recommended Surface | Flat Road, Off-road |
| Session Type | Standard Intervals |
30 seconds
Description
30 second efforts. Short and sharp! Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.
Introductory Variation Example
- Recovery – Walk for 30 seconds
- Repetitions – Aim for 10 efforts
Intermediate Variation Example
- Recovery – Easy jog for 30 seconds
- Repetitions – Aim for 20 efforts
Advanced Variation Example
- Recovery – Easy jog for 30 seconds
- Repetitions – Aim for 30 efforts
Bonus tip. Consider running these on offroad, worry less about the pace. Focus on form and consistency.
Notes
Warmup
Warm up with 10 – 15 minutes of running, take it easy and don’t worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching.
Cool Down
Cool down up with 10 – 15 minutes of easy running, again don’t worry about pace. The hard work is done! Finish with light stretching.
Short on time?
Not sure you can fit this session in with the time you have? Consider these tips:
- Reduce the warm-up and cool-down. Don’t start this session without warming up though!
- Reduce the number of repetitions and/or rest. Focus on quality over quantity!
