Running tip #25 …
A simple introduction to speed-work may be accomplished using a training concept I call thirty-thirties (30/30’s), also known as ins-and-outs. When you have a running base of at least 3 miles a day (preferably 5 miles per day) for six weeks, introduce your first set of 30/30’s in the following way:
Warm up 20 minutes easy, then alternate running fast and jogging …. 30 seconds fast/30 seconds jog/30 seconds fast/30 seconds jog, etc. until you get to 6 total minutes. Cool down 15 minutes easy.
Over 6 weeks, the 30/30 progression looks like this: 6 sets, 8 sets, 10 sets, 12 sets, 16 sets, 20 sets. For best results, pick the same day each week to do the 30/30s.
I created this workout series after a conversation I had with American miling great, Jim Spivey.
I may not be remembering it exactly, but Jim said when he was training in the midwest there were no hills so he had to come up with a way to simulate the speed and strength of a hill training phase. There was a stretch of road with every 200m marked so, instead of hill repeats in the fall (like the rest of the world was doing), he would run 200 fast/200 recovery X 20 every week. I modified the workout to allow for progression and development with young runners.
Another thing I learned from Spivey was to yell, “All set?!” before beginning a workout. My runners are supposed to answer by cheering, “You bet!” This call-and-response also comes in handy on car trips with your family.