30 minute interval session for speed – Summary - This Messy Happy

Intro

This is a quick summary of “30 minute interval session for speed” from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• A 30‑minute interval session called the 10‑20‑30 workout boosts top‑end speed and works for any race distance.
• Structure: 1 km easy warm‑up, then three‑round sets of short intervals, finishing with a 1 km easy cool‑down.
• Effort levels:
  • 30 seconds at an easy, base‑pace (very comfortable).
  • 20 seconds at tempo pace (≈8/10 effort).
  • 10 seconds at your absolute limit (5K‑plus race pace).
• Take a 2‑minute walk recovery between each set.
• Caveat: Beginners should build a base first and only try this once they have a solid fitness foundation.

Workout Example

1. Warm‑up: 1 km easy jog

Set x3:
  • 30 s easy base pace
  • 20 s tempo pace (≈8/10 effort)
  • 10 s all‑out (5K+ pace)
  – repeat the 30‑20‑10 sequence 5 times (total 5 min)
  • 2‑min walk / complete rest

Finish: 1 km easy jog

Total time ≈ 30 minutes.

Closing Note

Give the 10‑20‑30 workout a try today and adjust the paces to fit your own training zones in the Pacing app. You’ll feel the speed boost in no time—keep moving forward!

References

• 30 minute interval session for speed - YouTube (YouTube Video)

Workout - 10-20-30 Speed Intervals

• 10min @ 6'00''/km
• 5 lots of:
  • 30s @ 6'00''/km
  • 20s @ 5'00''/km
  • 10s @ 3'50''/km
• 2min rest
• 5 lots of:
  • 30s @ 6'00''/km
  • 20s @ 5'00''/km
  • 10s @ 3'50''/km
• 2min rest
• 5 lots of:
  • 30s @ 6'00''/km
  • 20s @ 5'00''/km
  • 10s @ 3'50''/km
• 5min @ 6'30''/km

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