20 × 30 / 30
Twenty thirty-second efforts, each followed by thirty seconds easy. The final recovery leads into the cool-down.
Total min
45
Target /km
By effort
Min hard
10
HR zone
Z4–Z5
RPE / 10
8
Distance km
≈7.8
Structure
The whole session,
one line.
Select a block
0′45′
Selected
Warm-up0:00 – 15:00 · 15 min
Distance is approximate: it assumes the middle of the target range for the hard portion and a six-minute kilometre for everything else. Run the session by time, not by distance.
Where does this
fit in a week?
The plan builder places this session in an eight-week block and rewrites its paces for your current 5K.
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