30-Minute Interval Run Workout for Speed

September 20, 2023

30-Minute Interval Run Workout for Speed

Warm Up

2-minute jog at a perceived effort level of 4/10
2-minute jog at a perceived effort level of 5/10
2-minute jog at a perceived effort level of 6/10

Main Set

Now onto the main set. You are going to repeat this set 3 times. The general format: decreasing interval time while increasing interval effort.

We will always be recovering by jogging at 4/10 perceived effort level.

60-second run at 7/10 perceived effort
60-second jogging recovery at 4/10 perceived effort
50-second run at 8/10 perceived effort
50-second jogging recovery at 4/10 perceived effort
40-second run at 9/10 perceived effort
40-second jogging recovery at 4/10 perceived effort
30-second run at 10/10 perceived effort
2-minute FULL RECOVERY

Remember – we are repeating that set 3 times.

Cool Down

For a cool down on this interval speed workout, take a 5-minute walk.

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