30-30s (30 second 200 with 30 second rest) stimulus?

With the 30/30 it builds speed endurance and help improve the ability to flush lactic from the legs. Not sure how well 40/40 would simulate a tempo. Perhaps a fartlek would be best for this athlete to build strength, some form of 3 min, 2 min, or 1 min reps depending how they handle it with 1 min or 90s active jog in between

For an 800m runner, I have included (indoors) higher volume shorter reps with short recovery for endurance/speed endurance. Both because I don't like to do longer duration volume reps indoors (lots of stress on legs due to the turns) and because these types don't handle the longer stuff as well.

15-20 x 200m (off 1min, so total time is a minute) at 3km pace can be better than 3-4 x 1km for these runners. Don't like to use the longer duration reps until later in the year - more for threshold at this juncture - as I think it also takes more out of you. So doing it at VO2max intensity, rather than 1500m (O2/LA), can be beneficial. You have to decide whether 1:1 or 2:1 work :rest ratio is optimal, depending on the pace and what you are trying to develop/accomplish with the session. In other words is it better to reduce the recovery (30sec off of 45sec - so 15sec recovery), or do higher volume at 30sec off 1min (30sec recovery)?

Thats a Bill Dellinger weekly standard. Most hugs did 8-12 of them. Bill told me he thought his runners were ready for 4:00 if the could do 16 of them. He said Pre did 24 of them once.

I used to do 16 of them during marathon trying. Did 20 of them once and thought I could do 24 of them if I really dug in.

The 30s rest is barely enough time to turn around and be ready for the next one.

^^^^. This is 30s 200m with 30s rest.

Does "30" mean 30.x, 30.0 average, or every rep sub-30?

First did this workout in the mid 1980's when I was in high school training on a golf course. 30 seconds hard 30 seconds rest. In my own coaching we do it on the track but I also do it on grass. My middle distance guys find this session very hard.

The modification is 30/40 which is 200m in 30 seconds with recovery 200m in 40 seconds we do this for 3-4 laps. Did this with Abdi Bile once and is another tough one.

Aarrrrtrtgh. Dont be consumed with superfluous details that don't matter.

30/30 = 30s 200/30s standing rest ... repeat/rinse

Monday September 9 1985. 6pm Pacific Daylight Time.

4 miles easy, 20 x 30/30 = (29.2/30) aka "20 by 30/30", 6.5 miles easy.

I thought that I read that the Dellinger workout was called 30-40s.

30 second 200 followed by a 40 second 200, run continuously(no rest).

Or was this a different workout?

Search Veronique Billat training, she wrote a famous academic paper on this.

She recommends to start with 30/30 and then progress to 60/30 with the 60 fast and the 30 at tempo pace !

I found this on the web:
30-30s (version 1) . The result, now known as Billat 30-30s, involves alternating between 30-second surges at vVO2max, and 30-second jog recoveries, and doing it for as long as possible. What’s interesting about this workout is that during the recoveries, your metabolism is still ramped up to VO2max for a significant amount of time. And it’s still high enough at the end of the recovery that it quickly returns to VO2max when you speed back up. With these quick alternations, she found, you can spend nearly 40 percent more time with your metabolism at VO2max than you spend actually running at vVO2max. But it’s not as taxing as it sounds. Billat found this to be an extremely good early-season workout, and also good for relative newcomers to speed training(6,8). Fifteen to twenty minutes of this, is a lot for most people, so luckily it’s also a workout that’s over fairly quickly!

30-30s (version 2). Still later, Billat developed another protocol, this one a (very fast) fartlek session. This workout is the most intense of the three, being suitable mostly for fairly experienced runners, late in the season, rather than early on. After warm-up, you pick up your pace to vVO2max, and hold it for a minute. The reason for 60 seconds, rather than 30, is to not waste time ramping up your metabolism. Also, if you are running on a track, this will also allow you to cover at least 200 meters, a good point at which to take a split to make sure you’re not wildly off pace. After that first fast-paced minute, you cut back not to an easy jog, but to tempo pace (perhaps 45 to 60 sec/mile slower than vVO2max) for 30 seconds. Then you speed back up, repeating tempo-pace recoveries and 30-second surges for as long as you can.

Komen? Solid VO2 max workout

Average college miler: good mile pace workout, getting comfortable going fast

Average hs 800 runner: lactate tolerance

Yup, you've read it many times. But what you heard was wrong even more times. Probably something that was started on Dyestat.

30/40s were done rarely. Perhaps once or twice a year... if at all.

On the other hand, 30/30s were done often. Usually on a Monday, and usually as a mini-workout. Dellinger frequently scheduled two small sessions a day for two days and one big session on Saturday.

My guys actually did this workout last week (Thursday)

20x200 with 30sec rest aver 29.7 (on grass in flats). We normally do this 10 days out from their first 1500 of the year. We prob do this twice a year and would throw in 10x200 with 30sec rest as a hardish WU before hitting some 800m pace work like 3x300 1min rest in 38/38 for example

I have tried it with a few Mid-D guys after 3x1k then 6-8x30/30 and yea a great early season workout. We don't care too much about distance but 30 seconds is what matters.

Lots of research on short efforts with short recoveries particularly with cycling.

30/30's has been around for a long time. Not much new out there but how you apply it and when you apply it makes up the art of coaching.

These 30/20-60/60 type workouts are great at giving a vo2max, lt, and economy stimulus as you run at a fast pace and keep your aerobic system working hard for 10-20mins. But unlike a tempo run, you probably can't handle 2-3 of these/week.

Doing them as 200s (assume your pace is in the 30-40s range) with similar rest makes it slightly easier to track improvement versus measuring distance run.

3,20/km recovery? Thats a whole different workout. Whoever is able to do 15 of those is more than capable of breaking 4 minutes in the mile, no doubt

No we never did that 1200 in sets was generally all we would cover but I do recall Galen Rupp doing 30/40 for something like 17 laps which is impressive.

Those workouts sound crazy to me :

300s in 38 is not 800m pace work, unless your athletes are running 1:41 pace. And 20x200 with 30sec rest is an awfully hard workout for January, unless your athletes are all under 4 in the mile. Especially when you consider Malmo said if you can do 16 you’re probably already ready to run a 4 minute mile.

Are you coaching pros ?

You should probably Google Justin Rinaldi.

Also, love to see Rinaldi posting here!

Follow fast 8 track club (all one word) on tweeter - all our workouts are posted there. Should have mentioned we (Australia) are about to start our outdoor season….but I wouldn’t consider the 20x200 that hard of a workout if you’ve done the right work leading in to it.

This Malmo said it wasn’t a hard workout either. Just a standard Monday for him.