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Trying a :30/:30 Interval

4/29/2014

8 Comments

 
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So there have been a few posts on the TrD Facebook page about Jeff Galloways intervals and it got me thinking. I know Jeff personally likes smaller intervals (he did :30/:15 to BQ!) and sings their high praises but I always felt like too small of an interval would be starting and stopping too much.

Well I decided to give it a try this morning and overall it went pretty well! I started with :30 sec running /:30 sec walking and then the last 1km (my iPod was set to 5K) I switched to :30 sec running/ :15 sec walking.

Well it sure was a workout! I was pretty much sprinting for 30 seconds and then using the walk to recover. When It was great speed work and a great workout for me-especially since I woke up kind of sluggish.

However after I was done, I was so beat! I rolled and stretched and just sat for a bit. I usually eat right after I run but I had no appetite (and I still don't know over 60 minutes later).

My finishing time was around 34:17 which about a minute off my PR I set a few weeks ago. However I think some of that was due to :30/:30. I feel like I could work up to a :30/:15 I could beat that PR easily but it would be a workout for sure!

I analyzed my splits when I got home and was shocked to see I had negative splits (10:58 down to 10:13) the whole way even though I felt like I was slowing down towards the end.

I can definitely see myself incorporating this into my speed work I'm trying to start on the regular now. It really got me to push myself and I can see it helping my speed greatly overtime. Not to mention the energy it gave me! Wow I feel good!

Now would I run a race like this? I'm not so sure yet. I think it would be hard to keep the pace with lots of people around such as at a rundisney race. However I could maybe see myself using it in a 5k in the future especially if I wanted to get some speed work in.

Have you ever tried a small interval? What did you think?

8 Comments
Heather C. @ Run Heather, Run link
4/29/2014 06:13:05 am

Great post! I run with 3:1 intervals and I have always wondered if shorter intervals would increase my speed. I am running Expedition Everest this weekend, so I don't want to make a change now, but I am definitely trying a 30:30 interval for my next race. Thanks for being brave and trying it out! Now I have the confidence to shorter intervals too!

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Julie @RunWalkFASTPASS link
4/29/2014 06:28:23 am

I LOVE the 30/30 intervals, just started them last fall. I Am a long time galloway gal and started out at 2/1. I found when I shorten my intervals, I tend to stay as fast if not faster. I also keep the walking to very brisk when its short....if its too long I tend to lollygag. They definitely have helped with my slow running, and I noticed when I shortened them, way less prone to injury. I think the key is finding the right transition. Good luck!

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Juliana Calhoun
4/29/2014 08:56:44 am

Great to know! I definitely want to try it a few more. I switched to a :30 walk about 4-5 months ago and it has done wonders for my racing. I've been averaging 45-60 off my mile pace since then.

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Juliana Calhoun
4/29/2014 08:58:06 am

Glad to hear I encouraged you! I'm definitely shocked how hard it was and how fast I could push for a 30 seconds so I am going to keep playing around with my interval and maybe I'll try it for shorter races in the future.

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Fairytales and Fitness link
4/29/2014 09:04:45 am

I've been doing smaller intervals since i've been injured and it works well for me!

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Juliana Calhoun
4/29/2014 12:35:58 pm

Everyone keeps singing their praises! I'm definitely glad I tried it this morning and will try it again

Reply
Greg link
4/30/2014 09:13:11 am

I use the Galloway run-walk-run method and love it! However, I know of so many others who don't. There's nothing wrong with experimenting with the intervals. If they don't work for you, then you can always go back to straight running. You know what I mean?

By the way, I've nominated you for a Liebster Award. http://whyirundisney.com/2014/04/30/the-post-about-the-liebster-award/

Reply
Juliana Calhoun
4/30/2014 02:11:43 pm

I've been trying out a lot of intervals lately and it's been interesting. I've been doing 2:20/:30 and then 3:1 with a friend and 2:1 with my boyfriend. I definitely think the :30 sec walk breaks work the best for me.

And thank you so much for the nomination!! I will get working on answering your questions and nominating others!

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    A late 20-something navigating the world trying to stay sane with Chi Running, Primal Eating and Healthy Living!

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