30 minute interval session for speed

#running #marathontraining #training
If you're time crunched and not sure how to use that time wisely then you can't go far wrong with this little 30 minute interval session that has been proven to improve your top end speed.

You can use it whilst training for any distance but if you're a new runner then take your time and build up to this one. Lay down a base first and try this a few months in. Remember, it's a marathon not a sprint... mind of... you get what I'm trying to say

[derekgamblin]

I did this on the treadmill today. 1k warm up 3 x 30/20/10 with two min rest x 3 finish with a 1k cool down and loved it. I hope I understood this correctly.

[anestis]

So 30 easy, 20 tempo, (10 as hard as posible) x 5 and all of this x 3?

[vannevm]

Uffff! It was a good session! Thank you! 🥵 I’m on week 26 of your ultimate marathon plan 💪🏻😁

[mlegrand]

Great workout. And you can kind of do it anywhere. Don't need a track or anything. You can even do it in Florida! 😄👏

[vincenthalman]

Maybe I'll try this out once. But I wonder what the difference is with an interval like as follows: 750 meter at goal pace -> 2min rest -> 750 meter at goal pace ->2 min rest and so on.. then shorten the rest every week?

[donyastubbs]

Ran this last week and loved it!!! Will be part of future training blocks for sure!!

[pinkujr]

Hey mate please help me..
My 2mile race on 9th October (2mile within 14mins compulsory)...Now my timing is 16min 5to14 second Soo please help me to get under 14mins or less.... Please please...I have only one an half month...

[therookierunner]

Hey Ben, finally got round to doing this session as part of my training block for Malaga 1/2 marathon Dec.
29 minutes all in, wham bam thank you mam! Keep these workouts coming...follower since 9k subscribers 👌🏼

[oliverjohnson]

So you do the 10, 20, 30 work out 5 times and are allowed 3 two minute brakes in between ?

[krayzeeaaron]

just programmed this into my Garmin for tomorrow!! so excited to try :)

[runningthamiza]

So tottally 8. Sets ? First 5 sets then after 2 minutes break again 3 sets ?😅

[lucidgaming]

Wow man, I can’t believe I’m finding your channel now
Binged all of your content!!! Crazy stuff
(Btw crazy workout, makes you feel agile!)

[northernninjarunner]

Please bring back ☀️ from Florida scraping the car off in the mornings and cold and dark at night now.

[pinkujr]

Hey sir!!!
My 2mile race on 9th October ( 2mile within 14mins compulsory)
But Now my timing is 16 min something...
Soo what should I do to get under 14mins...

I Have only one an half month!!!
Is it possible or not???

[rakanab]

Great video, I did the 5k program and i did it. Before I couldn’t do 2k. Now my target to do 10k but my problem with the interval sessions, could you explain it more? Like 5 mins warm (walk or slow running) and the hard run mean my maximum speed ? Could you advise me please. Thanks

[FabianVanL]

I have done this session many times now. I love it on those days where you don't have a lot of time, but the schedule says "Speed work". It can be pretty intense, but somehow always leaves me energized.

[ronaginat]

Is it possible to do also on a treadmill?

[elinaq]

Is the two minute rest between each set (so 5 times) or at the end of running it 5 times?

Thanks!

[carlstoakes]

Hi, how do you measure your splits? Do you literally just watch your watch for time spent? Not sure you can add 3 times sessions can be added via Strava/Garmin as a workout?

[underthefigtreefarms]

I tried this session this morning and really liked it. I can see why this would help improve race pace. Very smart. Thanks Ben for this helpful info!