30/15 Short Intervals 3 x 13
Three sets of 13 x 30 seconds hard with 15 seconds easy, a running version of the 30/15 interval format studied by Bent Rønnestad in cyclists.
- Duration
- 1 h 11 min
- Distance
- 13.7 kmestimated
- Effort
- 93
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 13 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard, about 3k pace | 30 s | 109-113% threshold pace92-98% HRmax108-113% FTP |
| 3.2 | RecoveryRecovery Easy jog | 15 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | RecoveryRecovery Easy running between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 13 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Hard, about 3k pace | 30 s | 109-113% threshold pace92-98% HRmax108-113% FTP |
| 5.2 | RecoveryRecovery Easy jog | 15 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | RecoveryRecovery Easy running between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 13 ×Repeat these steps | |||
| 7.1 | IntervalVO2max Hard, about 3k pace | 30 s | 109-113% threshold pace92-98% HRmax108-113% FTP |
| 7.2 | RecoveryRecovery Easy jog | 15 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session has three sets of 13 short intervals. Each interval is 30 seconds hard followed by 15 seconds of easy jogging, and three minutes of easy running separate the sets. The hard part is run at about 3k pace, slightly slower than you could manage for a single 30 second effort.
Norwegian researcher Bent Rønnestad and colleagues studied this format in well trained cyclists and found larger gains in aerobic power than with longer intervals of equal effort. The short recoveries keep oxygen uptake high through each set, so you spend a lot of time close to VO2max. This workout is a running adaptation of that structure.
It is for experienced runners with solid interval training behind them. Use it once a week in the build phase. Start with two sets if the format is new to you.
Tips
- Hold back on the first few intervals of each set.
- Keep moving during the 15 second jog.
- Pace by feel or on a measured loop, since GPS reacts slowly on 30 second efforts.
Origin
Adapted from the 30/15 interval protocol studied by Bent Rønnestad and colleagues in cyclists.
Good for5k10k
Season phaseBuild