Interval Sessions
Beginner
Speed

Gentle 30/60

Medium
What do the zones and paces mean? Learn more

About this session

Eight quick 30-second pick-ups with a full minute of jogging. A playful first taste of faster running.

Session structure

  1. Warm-up8 min warm-up at easy pace
  2. Main set8 × 30 s at 10K pace with 1 min easy jog recovery
  3. Cool-down5 min cool-down at easy pace
  1. 18 min warm-up at easy pace
  2. 230 s at 10K pace
  3. 31 min at easy jog
  4. 430 s at 10K pace
  5. 51 min at easy jog
  6. 630 s at 10K pace
  7. 71 min at easy jog
  8. 830 s at 10K pace
  9. 91 min at easy jog
  10. 1030 s at 10K pace
  11. 111 min at easy jog
  12. 1230 s at 10K pace
  13. 131 min at easy jog
  14. 1430 s at 10K pace
  15. 151 min at easy jog
  16. 1630 s at 10K pace
  17. 175 min cool-down at easy pace