Would love to know, what are your thoughts and what does the research say on shorter VO2max intervals in the vein of 30s/30s or 60s/60s? Do you run these at 3k-5k effort typical for longer intervals, or try to push the speed a bit more, perhaps down to mile pace? Do you prefer to keep the recoveries active or passive?
Would love to know, what are your thoughts and what does the research say on shorter VO2max intervals in the vein of 30s/30s or 60s/60s? Do you run these at 3k-5k effort typical for longer intervals, or try to push the speed a bit more, perhaps down to mile pace? Do you prefer to keep the recoveries active or passive?
There are some here who will comment as I have asked the same. If you do a pubmed search under Steven Seiler, he has literally performed this exact experiment. I do think the point is to do them faster than 3 k pace. But its a lot of slowing and ramping for 30/30 to me.
Would love to know, what are your thoughts and what does the research say on shorter VO2max intervals in the vein of 30s/30s or 60s/60s? Do you run these at 3k-5k effort typical for longer intervals, or try to push the speed a bit more, perhaps down to mile pace? Do you prefer to keep the recoveries active or passive?
There are some here who will comment as I have asked the same. If you do a pubmed search under Steven Seiler, he has literally performed this exact experiment. I do think the point is to do them faster than 3 k pace. But its a lot of slowing and ramping for 30/30 to me.
I'll se if i can find paper.
Veronica Billat's 30/30 workout was designed to be done at "vV02max pace", or what you can run for 6 minutes. Initially she would have you run the 30/30 and graduate to 60/60. The recovery was a float done about half the distance of the run portion.
It was a bit faster than 3000 pace unless you're a 6 minute miler or slower.
I enjoyed running and using these workouts even if it was hard to set up. I had a few 6 minute runners so testing wasnt necessary. I set up cones and had them run 135 meters with a 65 meter float. Not exact but close enough.
Slowing and ramping wasn't a concern. If anything it taught them to change gears.
Dr. Veronique Billat published research on the 30/30 workout back in the 1990s.
I believe the idea was to keep the hard efforts at 3k pace and float in-between. It takes a few reps until you are at Vo2max but then during the float your Vo2 doesn't drop down that much.
The idea was to create a workout in which you are able to sustain Vo2max for as long as possible over the course of a workout. The longer reps are too fatiguing.
The more you look into Vo2max research the more you realize the Drs. are just chasing lab numbers and not necessarily performance.
There are some here who will comment as I have asked the same. If you do a pubmed search under Steven Seiler, he has literally performed this exact experiment. I do think the point is to do them faster than 3 k pace. But its a lot of slowing and ramping for 30/30 to me.
I'll se if i can find paper.
Veronica Billat's 30/30 workout was designed to be done at "vV02max pace", or what you can run for 6 minutes. Initially she would have you run the 30/30 and graduate to 60/60. The recovery was a float done about half the distance of the run portion.
It was a bit faster than 3000 pace unless you're a 6 minute miler or slower.
I enjoyed running and using these workouts even if it was hard to set up. I had a few 6 minute runners so testing wasnt necessary. I set up cones and had them run 135 meters with a 65 meter float. Not exact but close enough.
Slowing and ramping wasn't a concern. If anything it taught them to change gears.
Would love to know, what are your thoughts and what does the research say on shorter VO2max intervals in the vein of 30s/30s or 60s/60s? Do you run these at 3k-5k effort typical for longer intervals, or try to push the speed a bit more, perhaps down to mile pace? Do you prefer to keep the recoveries active or passive?
Research says total time spent above 90% VO2max is more important than how you do it. 4x 8, 4 x4, 2 x 16, 3 x (13 x 30/15)...all comes down to time spent. The paper that found 3 x 13 x 30/15 was superior found it was superior because it resulted in more time above 90%. Not more or less distance.
pace is what gets you to that 90%. Length of rest (30 vs 15) will alter that. But surely Mile pace or faster? Articles refer to it as hard but scientifically as 90% VO2 max. So HR monitor might be helpful but so to monitoring pace
Rønnestad BR, Hansen J, Vegge G, Tønnessen E, Slettaløkken G. Short intervals induce superior training adaptations compared with long intervals in cyclists – an effort-matched approach. Scand J Med Sci Sports. 2015 Apr;25(2):143-51. doi: 10.1111/sms.12165. Epub 2014 Jan 1. PMID: 24382021.
Billat, V., Slawinski, J., Bocquet, V. et al. Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol 81, 188–196 (2000). .
Dr. Veronique Billat published research on the 30/30 workout back in the 1990s.
I believe the idea was to keep the hard efforts at 3k pace and float in-between. It takes a few reps until you are at Vo2max but then during the float your Vo2 doesn't drop down that much.
The idea was to create a workout in which you are able to sustain Vo2max for as long as possible over the course of a workout. The longer reps are too fatiguing.
The more you look into Vo2max research the more you realize the Drs. are just chasing lab numbers and not necessarily performance.
Alan
In theory your pace could be 3k or 1.5 k depending on the distance and "pace" of your float. Its all about time under curve. 12 min/mile float vs 8min mile float.
Dr. Veronique Billat published research on the 30/30 workout back in the 1990s.
I believe the idea was to keep the hard efforts at 3k pace and float in-between. It takes a few reps until you are at Vo2max but then during the float your Vo2 doesn't drop down that much.
The idea was to create a workout in which you are able to sustain Vo2max for as long as possible over the course of a workout. The longer reps are too fatiguing.
The more you look into Vo2max research the more you realize the Drs. are just chasing lab numbers and not necessarily performance.
Alan
In theory your pace could be 3k or 1.5 k depending on the distance and "pace" of your float. Its all about time under curve. 12 min/mile float vs 8min mile float.
At Owen Anderson's running camp at Pepperdine she tested every participant at their 6 minute pace. Afterwards we'd run at %s of that and our fingers would be pricked and lactate levels tested. She wanted us to learn our true threshold pace.
The float she suggested (this was 20+ years ago) was always half the distance of our 6 minute pace.
I started doing Billat 30/30 workouts twenty years ago. I think they helped me a lot as a low mileage, age group 800m runner. Years ago, I would structure them as 134m running, 66m jogging to cover 200m to start the next rep at the 200m mark on the track.
The key, I think, is that this workout let me accumulate more time o/a a 6min/mile pace than longer intervals.
After the USATF Masters in July, I'll return to Billats and do something like 35/35 or maybe 30/40 in two sets of 12 reps. I'll adjust the time so I can hit each 200m at the start of the next reps. It teaches me how to be consistent.
One of the unheralded benefits of Billats is that if you pay attention instead of just hammering reps, you can experiment with ways to relax while running at a very fast pace. It's not a huge benefit, but in the 800/1500, finding a second here and there can make a difference.
Theres no need to overthink the paces and distances here. Both 30/30 and 60/60 regulate themselves. Push for the rep, ease back to recover and go again.
Great for increasing your top end and building those lactate pathways. Great for building speed. Use the 3min reps to consolidate
I typically do the third Billat protocol. It's 60 seconds at VO2max, followed by 30/30 hard/float. I do the hard reps at around 3k pace and the floats at around marathon pace.
You can do the above workout pretty often as the total average pace only winds up around LT pace. I generally try to get 20-25 minutes. Newer runners might only hit 12-15:00 and elites a lot more. However, most elite coaches wouldn't have them do such a generic workout and would opt for something more race specific (Norwegian model not withstanding).
Doesn't Jakob run run 25x:30 hill repeats at 5k effort weekly?