Sprint intervals · 8 x 30s
Eight 30-second sprints, walking a minute between.
Speed and sprints · Intermediate
The session
Total distance
5.48 km
Est. duration
~32:00
Structure
3 blocks(8 reps)
Phases
Warm-up
Work
Cool-down
Warm-up jog · 10min
6:30 /km
8 x 30s (60s Walk)
No pace
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then sprint hard for 30 seconds and walk for a minute, eight times, and cool down for 10. Go by effort, not pace: each sprint should be fast but smooth, and the last as quick as the first. It runs by time, so no track or GPS is needed.
What it's for
Short, fast sprints with full recovery recruit muscle fibres that steady running never reaches, and improve power and running form. The walks keep the quality high.
In this programme
Follow a programme to run it on a schedule, paced from your goal.