30/30 treadmill workout: speeds, sets and Billat’s study

What Billat’s study measured

Billat and colleagues had eight long-distance runners on a synthetic track compare an interval run, alternating 30 seconds at 100% and 30 seconds at 50% of vVO2max, with a continuous run at an intense but submaximal speed. In the interval run, the runners spent an average of 7 min 51 s at VO2max, against 2 min 42 s in the continuous run.

The result concerns the time spent near VO2max in a small group of eight runners, not race performance. It explains why the 30/30 became a classic session.

Further reading: Billat et al., European Journal of Applied Physiology, 2000 ↗

The speeds to set, from your VMA

The fast blocks run at your VMA, the speed at which you reach VO2max, and the slow blocks at half of it. The ramp test gives you your VMA; the table converts it into belt speeds.

A belt takes a moment to reach a new speed, which eats into a 30-second block. Runkyz announces each change in advance, so you can press the console buttons before the block starts.

The Runkyz session, block by block

The Billat 30/30 session lasts 51 minutes on a flat dedicated course in Desert. Each set of ten repetitions is followed by 3 minutes of very easy running.

Before you start

The fast blocks are very hard. Do the session rested, after the ramp test so the speeds match your level, and keep an easy day around it. If you have any doubt about your health, ask a doctor first.