What is the 30-30 Method of Running?

What is the 30-30 Method of Running?

The “30-30” method in running is a type of interval training workout. In this method, you alternate between running at a high-intensity effort for 30 seconds and then jogging or walking at a low-intensity effort for another 30 seconds. This cycle is repeated multiple times, depending on the runner’s fitness level and training goals.

Key Features of the 30-30 Method:

What is the 30-30 Method of Running?
  • High-Intensity Interval: The first 30 seconds is typically run at a fast pace, close to your maximum effort. This is meant to increase heart rate and improve speed and cardiovascular fitness.
  • Recovery Interval: The following 30 seconds is a recovery period where you slow down to a jog or walk. This allows your heart rate to lower and your body to recover slightly before the next high-intensity burst.

Read more: Exploring the 80/20 principle in running

Benefits of the 30-30 Method:

  1. Improved Cardiovascular Fitness: The high-intensity intervals elevate your heart rate, improving your overall cardiovascular capacity.
  2. Increased Speed and Power: The fast segments help develop faster leg turnover and improve running economy.
  3. Enhanced Endurance: The alternating pattern can help increase your stamina and endurance over time.
  4. Calorie Burning: This method is efficient for burning calories and can be effective for weight loss.
  5. Mental Resilience: The workout requires mental toughness to push through the high-intensity phases.

How to Implement the 30-30 Method:

  • Warm-Up: Always start with a 10-15 minute easy jog to warm up your muscles.
  • Main Set: Begin with shorter sessions, like 10 minutes of 30-30 intervals, and gradually increase as you build endurance. A typical session can go up to 20-30 minutes of intervals.
  • Cool Down: Finish with a 10-15 minute cool-down jog and stretching.


This training method is suitable for runners of various levels, but it’s essential to adjust the intensity and duration based on individual fitness levels. Beginners might start with fewer and shorter intervals, while more advanced runners can add more intervals and increase the intensity.


  • Risk of Injury: Due to the high intensity, there’s a higher risk of injury. Proper warm-up and cool-down are essential.
  • Overtraining: It’s important not to overdo this type of training. Including it once or twice a week in a balanced training plan is generally sufficient.

The 30-30 method is a versatile and effective training tool for runners looking to improve speed, endurance, and overall running performance.

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