10-20-30 Speed Intervals

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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Intro

This Messy Happy covers the 10-20-30 interval session, a 30-minute speed builder. Here’s what you need to get started. The full video provides additional detail on pacing and form.

Key Points

• The 10-20-30 workout delivers speed gains in 30 minutes and applies across any race distance.
• Structure: 1 km easy warm-up, three sets of interval blocks, 1 km easy cool-down.
• Pace breakdown:
  • 30 seconds at easy, base pace (very comfortable)
  • 20 seconds at tempo pace (≈8/10 effort)
  • 10 seconds at maximum effort (5K-plus race pace)
• Rest 2 minutes between each set.
• Note: Runners new to interval work should build a fitness foundation first—this demands solid conditioning.

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

Run the 10-20-30 workout and use the Pacing app to match your paces to your training zones. Consistent practice with this session will build your speed.

References

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