Posted by: Joe English | July 14, 2009

Workouts: 50/50 and 30/30s

Coach Joe English

Coach Joe English

This is week seven in our continuing series of favorite speed workouts. If you’re looking for the earlier posts, they are all filed in the category called “workouts”.

Workout: The 30/30 and 50/50

Workout Summary: Today we’re looking at two related workouts that offer very different experiences. Although they look similar in name, there is a fine distinction between the two that makes one pretty painful and the other a lot more fun. These two workouts — the 30/30 and 50/50 — both work on raw speed, because the intervals are short. And they will tax you, because they are continuous efforts. This makes them great workouts to add in the mid-season to work on speed while keeping the workout going for a good period of time.

The first of the two workouts is the 50/50. In this workout we’re talking about 50 meters hard followed by 50 meters easy. 50 meters is half the length of the straight part of the track or half way around one of the corners. That means that in each of the four sections of the track (two straights and two corners) you’ll run one hard effort and one easy effort.

The second of the two workouts is the 30/30. In this workout — very different from the last — we’re talking about 30 seconds hard and 30 seconds easy. Not seeing the difference yet? Read on to find out what makes this workout so much harder than the first.

To continue reading, click here.


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