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30/40 workout for non-elite runners?
Many of us are familiar with the 30/40 workout used by some elite athletes - a continuous run on the track, alternating between 30 seconds and 40 seconds for each 200m, for as many laps as possible.
Does anyone know of a way (or can anyone come up with a rational way) to modify this for non-elite athletes to use, basing the 2 target times on a known race-pace, such as the athlete's current mile or 5k? I have a few ideas but would appreciate input from other experienced runners and coaches.
I'm trying to find a way to scale the target times based on an athlete's current conditioning level. Obviously, a 20 minute 5k runner can't do this workout, but when the target times are increased, should I also increase the difference in the two targets as well, rather than just arbitrarily holding it at 10 seconds?
I am considering all options and advice given.
4 Answers
- 8 years agoFavourite answer
Use your mile pace for the quicker 200s and 10-12 seconds slower for the slower ones. If you run a 6:00 mile, that means a 45-57 or so. For a 5:00 about 37-48
- AdamLv 58 years ago
Ok well 30 seconds for 200m is about a 4 min mile pace and 40 seconds for 200m is about 5:20 min mile pace. Obviously this is very tough going and will be used by people definitely running close to a 15 minute 5k time I believe. I would first try a 45/55 split. See how you go and how many laps you manage. You can always increase it easily to a 40/50 if need be but with all workouts you get better by practise.
- lestermountLv 78 years ago
Instead of thinking about times, think about a percentage of your maximum speed.
If your race time is 25 or 26, then 30 would be pretty fast, but an elite runner that can do 20 flat the 30 seconds is pretty slow.
Your interval times determine your recovery times so yes everything changes not just one aspect of the workout.
A good rule to follow is that intervals are a percentage of top speed so when you can not run the interval in the target time, stop the workout, do not continue so that you finish the total number of reps at a slower than target pace.
Meaning that if you are doing repeats of 35 and after a few you can not run that fast but get slower each repeat, stop, cool down go home.
- Anonymous8 years ago
I would say an athlete doing that workout is for a guy who runs at least a sub 14:00 5k. I will be in the 14:30's/ 30:30 10k shape range and cannot touch that workout. That seems harder than just running 4:40 pace. Sounds like a hard miler workout honestly. That pace is probably for a 4:00 miler honestly and they would do it for probably 2 miles or so, getting around 1 mile worth of race pace without a rest. You would probably do that for one rep only , maybe do something after that, that is what I am thinking.
