Running speed training: 30-30

We leave you a good workout published in Triathlete magazine to gain speed in running.

This training consists of doing 3 sets of 30-30 that will certainly make you gain speed.

Things to keep in mind in training

This training can be used throughout the year, but you have to take into account the accumulated load to avoid injuries and try to rest after doing it

Nomenclature used

• EPR, Rating of perceived exertion

The training

Heating

• 10 minute easy jog
• Make, 5X (15 '' acceleration REP 7/10, 45 '' easy)

Main block

It is important to do 2 minutes of easy running between each series

Step 1 —

• 10 x (30 seconds 7/10 RPE + 30 seconds very easy), 2 min of easy jog

Step 2 —

• 5 x (30 seconds 8/10 RPE + 30 seconds very easy), 2 min of easy jog

Step 3 —

• 5 x (30 seconds 9/10 RPE + 30 seconds very easy), 2 min of easy jog

* Tips

Lower level runners can change the 30 seconds of the last two sets to 30 seconds fast + 60 seconds easy.

Higher-level runners can add another five sets or reduce easy jogging time between sets.

Cooling

• 5 minute run at 4/10 RPE, Zone 2
• 10 minute easy jog