Speedwork Sessions #22 – 30/30

A lot can happy within 30 seconds while out running.

While 30 seconds doesn’t seem very long, it can feel like an eternity while running, especially if you are running hard and fast.

Whether you are a beginner or advance runner, there will be a 30/30 workout for you.

30/30

The Warm-up

  • 10mins / 1.6km Easy Run

The Workout

Beginner Intermediate Advance
30 seconds fast

30 seconds walk

Repeat x 10

30 seconds fast

30 seconds walk

Repeat x 15

30 seconds fast

30 seconds walk

Repeat x 20

The Cool down

  • 10mins / 1.6km Easy Run
  • Michael McGowan

    Hi Just, started reading your blog. Some very interesting posts.