Welcome to 30 Minute Runner 2.0. 

As chronicled in the last few posts of the series, 30 Minute Runner 1.0 was a pretty big failure.  My original goal was to see how fast I could run a 5k with only 30 minutes of running per day.  My plan was to do easy 30 minute runs 3-4 times per week and run the 10-20-30 workout 1-2 times per week.

The hope was that the 30 minute easy runs would build my aerobic capacity, while the 10-20-30 workouts would help improve my VO2Max.  I thought it was the most efficient way to improve my running.

Well, it may have been efficient, but it was horribly misguided.  I ended up with knee tendonitis after running the intense 10-20-30 workouts when my body was not ready for them.

The Plan for 30 Minute Runner 2.0

Instead of jumping into intense workouts without a proper base, 30 Minute Runner 2.0 will be based on tried and true training principles. I will still plan to stick to 30 minutes per day of running – except for some long runs and speed workouts – but the plan will be very different.

My go-to guide for designing my plan is Run Faster From The 5k to The Marathon by Brad Hudson and Matt Fitzgerald. As I mentioned in my prior post, this is an outstanding book that simplifies complex training principles.

The foundation for the book is the idea of three training periods of training: Introductory, Fundamental, and Sharpening.

• Introductory: 3-4 week period in which a runner gradually increases mileage through daily easy runs and one long run per week to build an aerobic base.  This period  may include some light threshold training (sustained runs at close to race pace). Any speed workouts during this period are shorter in duration (i.e. 4 X 30 second fartlek workout). This period also includes a 8-second hill sprints in order to increase hip and lower leg strength to prevent injury.
• Fundamental: 5-7 week period in which a runner’s training because more specific for his or her race.  There is a focus on more race pace workouts for a longer periods of time (i.e. 7 X 600m at 5k race pace).  Hill training is included in this period, but they are “repetitions,” not “sprints.”  The hill repetitions are a good way to combine strength training with speed work.  Threshold runs are longer and more sustained.
• Sharpening: 4-6 week period which is designed to peak a runner for his or her goal race.  The workouts are designed to simulate your specific goal race as close as possible (i.e. 5 X 1000m at 5k goal pace with one minute rest).  All workouts are tailored for the exact race – you don’t run 400 meter repeats if you are training for a marathon.

By focusing on three different periods with different types of workouts, I stand a much better chance of maximizing the development of all of my body’s running systems.  This is much more comprehensive than just running 10-20-30 workouts every week.

How to Fit All This Into 30 Minutes Per Day

As you can tell, my new plan is more complicated than running easy 30 minutes per day with a few 10-20-30 workouts thrown in now and then.  The 30 Minute Runner 2.0 plan is a bit different and includes the following weekly pattern: (1) 3-4 days of 30 minute runs, (2) 1 long run, (3) 1-2 workouts (i.e. threshold runs, speed workouts, etc.).

This is going to take more effort than the original plan, but is also a much better way to train and will hopefully will be much more fulfilling.

With that said, I will have to break the “30 Minute” Runner rule at least 2-3 days per week:

• Long Runs: The original 30 Minute Runner plan included no long runs.  In order to maximize my training, I am going to make a real effort to introduce long runs into my training.  Long runs are really important in developing endurance and aerobic conditioning. Although my busy schedule leaves me no time for long runs during the week, I am going to try to run long on either Saturday or Sunday.
• Speed Workouts: Depending on the workout, I may have to run longer than 30 minutes.  Due to my busy schedule, this is going to be tough.  One option is to combine the long run day with a threshold workout (i.e. run the last 20 minutes of the long run at threshold pace). We’ll have to see if I can make it work.

However, before launching into 30 Minute Runner 2.0, I am focused on getting my hips and lower body muscles stronger to treat and prevent knee pain. I’m diligently following the RunnersConnect strength training program, including the Bia hip routine, and strength program for runner’s knee. I’ve been super happy with the exercises and already feel stronger and more stable in my lower body.

Follow My Progress

I have appreciated all of the support I’ve gotten from runners who are interested in a training plan that can work for busy people.

I’m sorry that my first attempt was unsuccessful, but I hope you understand that I’m not holding anything back – this blog contains my real experiences in trying to run fast with a family and full time job.

Please contact me with any helpful tips and advice. It is always great to hear from readers.

Let’s see if this works!

The post Welcome to 30 Minute Runner 2.0. Let’s Do This – 30 Minute Runner appeared first on The Runner's Resource.

If you’ve been following my 30 Minute Runner experiment, you know that I wanted to see how fast I could race a 5k with only 30 minutes of running per day.  In order to give myself the best chance to succeed, I decided to jump right into high intensity interval training workouts to help improve my VO2Max.

The main workout that I used was the 10-20-30 workout which a recent study showed to be a quick but very effective option for increasing a runner’s VO2Max. Unfortunately, I got a little too excited about this workout and underestimated its intensity.

Long story short – I now have some knee tendonitis that is preventing me from running – not cool!

You can see the sad state of my training by looking at the data from my Garmin Forerunner 310XT in the month of April.  There are far too many days with no running.

This is certainly not a pretty running log, but I want you to understand exactly what I’m going through.  I don’t want to hold anything back because you may be able to learn from my mistakes and avoid the problems I’m experiencing in my training.

I have been following the excellent RunnersConnect strength training program – including the Bia strengthening hip routine and the specific exercises for runner’s knee. These routines have helped to improve my knee pain, but I have a long way to go to improve my strength.

So What’s the Plan Now?

Well, I think I’m done with the 10-20-30 workouts for a while.  While I believe it is an effective workout, they are way more intense than I originally thought due to the constant changes in speed.  My body clearly was not ready for the intensity and I paid the price.

Instead of chasing a secret workout, I think I need to go back to the tried and true methods of periodization and gradual progression used by running coaches for decades. In other words, I should have focused on building a solid aerobic base and then gradually have introduced speed into my training.

Instead, I jumped into some pretty intense speed and am now paying for it. Don’t make my mistake.

Using the Run Faster Principles of Coach Brad Hudson

While I am disgusted with my dumb training plan that got me injured, the 30 Minute Runner experiment is not over.  I’m currently working on a smarter training plan that allows my body to gradually adapt to higher intensity running.

One book that is really helping me think about training plans is Run Faster from the 5k to the Marathon by Brad Hudson and Matt Fitzgerald.  Brad has coached many great American runners, including Dathan Ritzenhein, and details his training principles in this easy to read book.

Run Faster is a fantastic introduction to building a training plan and gives reader plenty of tools to customize plans – even on a very busy schedule.

My favorite training book had been Daniels’ Running Formula by the great coach Jack Daniels.  But Coach Hudson’s book is a bit easier to digest – it is not as scientific Daniels’ Book – and provides some great insights the best way to adapt a training plan to your specific circumstances.  I’ll share more about the book in the coming days and weeks.

Until then, I’m focused on clearing up my knee tendonitis and returning to pain-free running.

Have you ever rushed into a training plan only to get injured?

Do you have any advice for me in coming back from injury?

The post My Training Plan Got Me Injured – What Now? – 30 Minute Runner appeared first on The Runner's Resource.

I have decided to take some time off from running and seriously address my runners knee issues with the RunnersConnect Strength Training Program. Although I’m bummed about putting the 30 Minute Runner program on hold, I’m using my pent up energy to catch up on some reading.

One book that has caught my attention is “Win Forever” by the Seattle Seahawks football coach Pete Carroll.

The book has some great information on Coach Carroll’s philosophies on coaching and success in football and life in general.  One chapter that really has caught my eye is on the “Three Rules” that Carroll requires all of his football players to follow.

As Carroll states these three rules apply not only to football players, but to any situation where the goal is to get the most out of people.  I believe that the rules are highly applicable to runners. The three rules are:

Rule 1: Always Protect the Team

Carroll explains:

We wanted [the players] to be fully aware of what they were doing at all times and to understand that for every decision they made there would be a result that affected the team…

Although running is individual sport, it is helpful for runners to view their bodies and overall training plan as part of a “team.”  Runners need to understand how each choice they make can affect their ability to maximize various components of their training.

For example, by choosing to watch that extra television show at night, you will make it tougher on yourself to get up for your morning run.

Another example: By choosing to stubbornly run on that painful knee, you will risk further damage to the knee and other parts of your body that are forced to compensate (this one applies to me).

Rule 2: No Whining, No Complaining, No Excuses

One of the great destroyers of any promising training program is the excuse. “I don’t have enough time to run,” “I have no one to run with me,” and “It’s raining,” are just few examples of unacceptable excuses that prevent runners from achieving their goals.

Consistently whining and complaining about running also leads vicious cycle of negative self-talk that includes motivation killing thoughts like “I’ll never be a good runner,” “I just don’t have the right body type to run,” and “I can’t do it.”

Runners need to be conscious of the inner dialogue they have with themselves.  A negative, self-destructive dialogue can create the expectation of negative results from running and a total lack of confidence.

It is critical to replace this tendency for self-sabotage with positive, affirming statements, such as “I will be a good runner,” “I will run relaxed and with confidence,” and simply, “I can do this.”

Rule 3: Be Early

Obviously it is important to be early for races, but this rule has a much broader purpose. “Be early” means to approach running in an organized and constructive manner.

Don’t just aimlessly jog a few miles a few times per week with no purpose. Study training plans, understand how incorporating certain kinds of speed work can make you faster, and think about signing up for races and taking them seriously.

By approaching running with respect, commitment, and with an attitude of learning you will be rewarded with increased fitness and an enormous sense of satisfaction.

By following these three rules you will put yourself on track to maximize the benefits of running provides.  You will learn the key concepts of avoiding bad choices that could harm your training, stopping the destruction of negative self-talk, and approaching running with a sense of discipline.

What are your rules and guidelines for running?

The post 3 Rules That Will Make You a Better Runner appeared first on The Runner's Resource.

If you haven’t been following the saga of my battle with runners knee, here is a brief recap.

Last month, I decided to see whether I could run a decent 5k on only 30 minutes of running per day.  My plan was to use high intensity interval training, including the 10-20-30 workout, to maximize my fitness gains.

However, I made a huge mistake of jumping right into full 10-20-30 workouts without getting my body used to speed workouts.  I was fine for the first few workouts sessions, but I soon developed a bad case of runners knee – in my case, pain in the inner knee next to the patella.

Like so many runners, I stupidly ignored the pain and pressed on with my training.  Of course, that only made things worse and I was forced to take some days off and look for ways to treat the injury.

My Initial Runners Knee Treatment Plan

My first idea on how to treat my runners knee pain was to do some strength training to build up my inner quad muscle – also known as the “VMO” muscle. Many running web sites refer to a weak VMO muscle as a key cause of knee pain.

After two weeks, I can report that the VMO strengthening exercises are helping to an extent, but the improvement is very gradual. I also tried to mix in some squatting exercises to strengthen the entire quad muscle, however, I’m just not seeing rapid improvement.

“Frustrated” does not even begin to describe my emotions.

I think many injured runners have given up in my current stage.  There is a common pattern: A runner gets excited adding mileage or additional speed work to his or her training program. The runner then does far too much intensity too soon and develops knee pain from overuse.

The runner may try to few things to treat the injury (i.e. ice, strength training, etc.), but when those things do not provide immediate relief, the runner gives up running for a while.  All prior fitness is lost.

Well, I’m breaking that pattern. I’m not giving up!

My New Runners Knee Treatment Plan – RunnersConnect Strength Training

I have decided to stop watching random knee exercise videos on YouTube and aimlessly searching the web for treatment advice.  Instead, I am making a commitment to use the RunnersConnect.net Strength Training Program.

I have heard a lot of great things about the RunnersConnect Program and actually competed in races against the creator of the program, Coach Jeff Gaudette, when I was a college runner (yes, he beat me every time we raced).  He is a great guy who knows his stuff.

The RunnersConnect Strength Training Program is a comprehensive program for the entire body designed to treat and prevent running injuries. It includes information on speed and form drills, plyometrics, core work, lower leg strengthening and so much more.

To attack my runners knee pain, I’m going to focus on the hip strength routine known as Bia (named after the Ancient Greek Goddess of Force). Based on information I have learned from Coach Jeff and other sources, I really think that my weak hips are the primary cause of my knee pain.

The Bia routine includes 10 different exercises all designed to improve hip mobility and strength.  The workouts only take about 5-10 minutes to complete, but they are intense.

I completed the Bia hip exercises for the first time today and my lack of hip mobility is really eye-opening.  The Bia routine comes with a video in which Jeff and another runner demonstrate the exercises, but my mobility does not come close to matching the mobility of those guys.

Obviously, I have a long way to go.

Follow me on my journey to treat and cure runners knee and get back to my 30 Minute Runner experiment. If you also are battling knee pain, get the RunnersConnect Strength Training Program and do the workouts with me. I’d love to have company and bounce ideas off others.

Please feel free to contact me if you have any questions about whether the Program is right for you.

* Please note that I do earn a small commission if you purchase RunnersConnect Program through the link above. I really appreciate your support of The Runner’s Resource – it helps keep the site going!

The post RunnersConnect: My New Runners Knee Battleplan – 30 Minute Runner appeared first on The Runner's Resource.

When starting the 30 Minute Runner experiment, my hope was to help other runners determine whether it is possible to train effectively for a 5k on 30 minute per day of running.

However, the project has sort of devolved into a lesson on why you need a good strength training program prior to starting an intense training plan. Otherwise, it is so easy to develop overuse injuries.

Throughout the 30 Minute Runner experiment, my problem area has been my left knee. In prior posts, I expressed confidence that isometric exercises for my inner quad would help to take some of the stress off of my inner knee tendons.

This has helped to an extent, but I simply have not built up enough quad strength.

Instead of taking the time to build up appropriate strength, I’ve been diving into 10-20-30 workouts, which are pretty darn intense if done correctly.

The Plan Going Forward

Although I’ve made these types of proclamations before, I’m serious this time: I will not run another speed workout until I can get at least 3-4 days of pain-free easy running. If I feel any tweaks in my knee, I will take two days off and skip the next 10-20-30 workout.

Also, I’m going to start going crazy with the quad strengthening exercises. I am going to try to perform the four exercises in this video twice per day.

An Apology

I’m sorry that the 30 Minute Runner experiment has gotten a little sidetracked with all of this knee injury business. Believe me, no one is more frustrated than me.

If nothing else, I hope it can provide an example to all runners about the need to compliment a training plan with strength training. Strength training is an easy thing to ignore, but it can really make the difference between injured and health running.

One positive is that, when I am able to run, I am feeling is better shape than when I started the program. My “easy running” pace is definitely faster than my easy run pace before I began the 10-20-30 workouts.

I really feel that things will improve so much once I develop some good quad strength, and get rid of the knee pain.

Until next time!

The post So, My Knee Hurts Again – 30 Minute Runner appeared first on The Runner's Resource.

So there is good news to report on the injury front.  After taking two days off, I was able to run on Thursday without much pain. I took it pretty easy and paid close attention to my knee to ensure that there was no irritation.  I also tried to keep away from hills and tried to run only on flat ground.

It was great to get in a good run and I now have some hope that I’ll be able to run a (low intensity) 10-20-30 workout over the weekend.

My Runner’s Knee Treatment Strategy

In addition to the VMO strengthening exercises that I mentioned in my prior post, I am also focusing on strengthening my hips and glute muscles though one-legged squats similar to the exercises in this video:

Obviously, my weak muscles were not quite ready for the intensity of the 10-20-30 speed workouts when I first started them. From what I can tell, my hip, glute, and quad muscles (especially on the left side) pretty much failed to hold up to the increased workload and my poor knee joint had to compensate.

If I could rewind time, I would have incorporated lower body strengthening exercises into my routine while I was running nothing but steady easy runs prior to the start of the 30 Minute Runner project.

Important Lessons for the 30 Minute Runner Project

This past week has been a tremendous learning experience for me.  Lessons that I have learned include the following:

1. The 10-20-30 Workout is Intense: It is so easy to be fooled by the 10-20-30 workout due to the fact that the toughest portions of the workout are only 10 seconds.  However, there are a lot of 10 second intervals in each workout and the 100% effort of these intervals really puts strain on the body.

2. The Importance of Strength Training Prior to Speed Workouts: As I mentioned in my first post in the 30 Minute Runner series, my running routine prior to starting the 30 Minute Runner project was to run an easy 30 minutes 5-6 times per week for nine months.  I thought this was enough base training to prevent injury during the transition to speed workouts.

I was wrong.

The easy run base training got me in decent aerobic shape, but it did not do much for my weak lower body muscles.  Instead of focusing only on easy running during the base building stage, I should have incorporated some targeted strength training exercises for my glutes, hips, and quads.

I think that building lower body muscle strength – in addition to building my aerobic base – could have prevented the knee pain that I am experiencing this week.

3. Listen to My Body: As I mentioned in my prior post, one constant pattern in my running career is that I don’t listen to my body very well.  I am so quick to ignore pain and try to push through injuries.

So I’m making a pledge.

For the rest of the 30 Minute Runner project, I am going to do my best to listen to my body and take a day off even if mind pushes me to keep running.

However, I have one favor to ask of you: Can you keep me honest?

If you notice a post or tweet in which I’m taking about feeling pain please remind me: LISTEN TO YOUR BODY!

Hopefully my training will get back to normal by next week. Until then, happy running!

The post Strengthening Hips and Glutes to Treat Runner’s Knee – 30 Minute Runner appeared first on The Runner's Resource.

Well, I wanted the 30 Minute Project to be a real-life training experiment in whether I can run a fast 5k in 30 minutes of running a day.

It just got real.

My knee is definitely in bad shape. After my workout on Saturday, I tried an easy run of about 4 miles on Sunday. At about 2 miles into the run, my knee basically said, “I’m tired,” and started throbbing with classic “runner’s knee” pain.

The proper term for my specific condition is probably patellofemoral joint inflammation. Yay.

Runner’s knee pain is sort of unique – it’s not a stop-you-dead-in-your-tracks pain like plantar fasciitis or achilles tendonitis, but it is definitely annoying and will only get worse if you continue to run on it.

Fortunately, I was able to get back to my house without the knee getting unbearably sore. I then proceeded to throw on some ice and drown my miseries with a nice cold glass of chocolate milk.

How Did I Get Runner’s Knee?

If you’ve been following this project, you know that I first sensed knee pain about a week ago. It started out barely noticeable, so I did what any normal runner would do – I trained through it.

The funny thing is that I actually blogged about being concerned about overtraining, but honestly, the damage probably was already done prior to that post.

The bottom line is that I jumped into a hard 5k race and two speed workouts per week after not having any speed training in years. I think my mistake was thinking that, due to the low mileage of the 10-20-30 workout, it was not a “real” speed workout.

Well, I found out pretty quick that it is an intense workout – especially the sudden speed changes between each interval.

My Common Injury Pattern

It’s just so classic of me to do this to myself. There is a pattern to my running injuries that goes something like this:

1. Denial: When I first feel pain, I immediately deny that it is a big deal and don’t even allow myself to think about taking a day off.
2. Self-Treatment: After the pain has been around for a few days, I start to freak out a little and turn to icing and self-massage and hope for a miracle cure. Of course, the idea of taking a day off is still crazy to me.
3. Compensation: Thanks to my refusal to take a day off, the pain continues to get worse and I can feel my body compensating. For example, with my left knee issue, I could feel that my right hip flexor was getting much tighter after runs. Obviously, the right side of my body was compensating. This is a big problem and can lead to additional injuries.
4. Resignation: After about a week of fighting with myself, I finally give up and take that much needed day off (which can stretch to a week off or more). Of course, if I had simply taken a day off in any of the above stages, there is a chance that I could have taken care of the problem much sooner. But no – I’m an idiot.

The amazing thing is that I know this pattern all to well. It has been repeated numerous times. However, running has a way of making me so irrational.

In the beginning stages of my four-stage injury pattern, I always have this thought that taking a day off would be so bad for my training – even though I know that the eventual week off in the resignation stage is the real killer.

Where I’m Going from Here

Well, I took Monday and Tuesday completely off. I’ll have to “play it by ear” towards the end of the week and see how I feel. As of now, one 10-20-30 workout this week is definitely canceled, and I might also skip the one scheduled for this weekend.

The good news is that I don’t believe that this is a major injury yet. The knee is not swollen. It is just irritated from been overused due to my underdeveloped left quad muscle.

I really hope that things can get back to normal next week, but I have to be much more cautious and smarter about my training.

Have any of you trained through injury and regretted it later? 

It would be great to hear some stories that I can read when I’m icing.

The post I’m hurt! The 4 Stages of Running Injuries – 30 Minute Runner appeared first on The Runner's Resource.

Overall, the training has gone well and has consisted of 30-35 minute easy paced runs and four 10-20-30 workouts. Here is a calendar of my training to date based on the data from my Garmin watch. I starred the date of the 5k race and each 10-20-30 workout:

As you can see, I’m right around 20 miles per week. The distance of a few of the 10-20-30 workouts vary in mileage, but that is just because I ran a bit longer on the warm up and cool down.

My key concerns at the two week milestone of the 30 Minute Runner Project are the following:

Continuing Knee Pain

My stupid left knee is still acting up a bit. I have to be incredibly cautious about this and be willing to miss a workout if the pain is too much.

The knee thing could mess everything up.

I still believe that the knee pain is resulting from weak quad muscles – with the increased workload of the 10-20-30 workouts, my knee tendons are getting overused. The goal is to continue isometric exercises for the inner quad muscle and hope for the best. Fingers crossed.

Days Off

Now that I’m in race training mode, it is actually tough for me to take days off from running. I’m only planning one day off per week, but even that is a struggle to accept.

With a race to look forward to in a few months, it is hard for me to accept running only about 20 miles per week. I am certainly influenced by my old college days of 90-100 mile weeks and feel like my training is inadequate.

It’s not like I have time to train more, but running has a way of forcing you to think illogically. One day off per week is critically important to allow my time to body to heal and adapt – especially when starting a new training program.

Running Solo

When doing the 10-20-30 workouts, I am reminded of how beneficial it is to have training partners to push you through workouts.

No matter how hard I try, it is difficult to really get up to 100% effort for the 10 second intervals. I think this is one of the reasons why I ran so much faster in high school and college – having teammates running with you during workouts is a powerful motivator and prevents you from slacking off.

I don’t think there is anything that I can do about this right now. The guys in the local running groups are focused on the traditional high mileage and longer speed workouts that I am avoiding.

Speed of 10-20-30 Workouts

As I’ve mentioned in prior posts, I am still not exactly comfortable with the pace of the 10-second intervals in the 10-20-30 workout. I realize that I’m supposed to run these interval at my VO2Max pace – which I think is around 6:08 per mile – but it is difficult to know if I am hitting that pace.

My Garmin watch gives me my average pace per mile, but due to the GPS technology, there is usually a delay in receiving my pace at a given moment. So I am usually half-way through a 10-second interval before I have any indication of how fast that I am going.

I’m sorry if I sound paranoid.

I’m just used to knowing exactly how fast I’m running in workouts. Back in college, I would run a 4 X mile workouts. If my goal time per mile was 4:40, and I came through the first 4o0 meters in 75-seconds (5:00 minute mile pace), I knew that I had to increase my pace.

The 10-second time period is incredibly short and I just don’t have enough time to make any adjustments to ensure that I am running my target VO2Max pace.

The only way to effectively analyze a 10-20-30 workout is to review the Garmin data afterwards. Here is what the pace of my 10-20-30 workout looked like last Saturday:

This chart is pretty cool because you can actually see the 15 different 10-second interval peaks. The good news is that each 10-second interval appears to be under 6:00 mile pace, so I should probably feel pretty good about how I’m running this workout.

So onward into the 3rd week of the 30 Minute Runner project! I hope this experiment is useful for you so far. I would certainly welcome any constructive criticism of the content so far. Leave a comment or send me an e-mail.

I want to be as helpful as I can and figure out if this type of training works for us busy runners.

The post Update at the Two Week Milestone – 30 Minute Runner appeared first on The Runner's Resource.

As I mentioned in my prior post, I’m still a little concerned about how fast I am running the various 10-second, 20-second, and 30-second intervals.

To ease my worries, I took a closer look at the 10-20-30 workout study and discovered that the answer to this question is based on my VO2Max.

What is VO2Max?

A person’s VO2Max is one one of the most important predictors of running success. But what does it mean?

“V” stands for volume, “O2″ stands for oxygen, and “Max” is short for “Maximum.” Therefore, VO2Max stands for the maximum amount of oxygen that the body can consume in an amount of time.

Due to the fact that oxygen is a component of the “fuel” that propels a runner’s muscles, the more oxygen that a body can consume the faster it will be able to run.

How to Improve VO2Max

Researchers have known for a long time that one of the best ways for a runner to improve his or her VO2Max is for him or her run at the slowest pace that maxes out the body’s oxygen consumption capacity.

One way to estimate this pace is to run all out for 8-10 minutes. For example, if can cover 2 miles in ten minutes, your VO2Max pace is probably around 5:00 minutes per mile.

Many experts recommend that the best way to improve VO2Max is to run your VO2Max pace in intervals of two to six minutes with an equal amount of rest in between. Generally, the total distance of the intervals should be between 3.5 and 5 miles.

Due to my busy schedule, the amount of time it takes to run these types of workouts always caused me to believe that I couldn’t effectively improve my VO2Max. The 10-20-30 workout has changed my idea of VO2Max training.

Why the 10-20-30 Workout is Intriguing

Instead of running intervals at VO2Max pace for two to six minutes, the 10-20-30 workout calls for a runner to run at VO2Max pace for 10 seconds at a time – with 50 seconds of steadily increasing rest in between (the 30 and 20 second intervals).

Ten seconds is not very much time in isolation, but fifteen 10 second intervals with short rest adds up. Based on the research that I mentioned above, short VO2Max intervals with brief rest may be a way to increase VO2Max in the confines of a 30 minute workout.

Please understand that I’m not suggesting that workouts such as the 10-20-30 are better than the traditional VO2Max workouts; however, they may provide a way for a busy runner to find time to increase VO2Max and improve running performance.

So How Fast Do I Run the 10-20-30 Repeats?

Based on my understanding that the 10-20-30 workout is primarily a VO2Max workout, it is critical that I run the 10 second intervals at my VO2Max pace.

To find my current VO2Max pace, I used the excellent McMillan Running Calculator. Enter a recent race result in the form and the calculator will provide you with your current “vVO2Max,” which is another name for your VO2Max pace.

I did this for my recent 20:43 equivalent 5k race time two weeks ago and the calculator found that my vVO2Max is 6:08:

With this information, I know that I must run my 10 second intervals at 6:08 mile pace. My Garmin GPS watch is really helpful in ensure that each 10 second interval is close to this pace.

I’m not as concerned with the pace of the 30 second repeats – these are primarily rest jogs.

I’m also not as concerned with the pace of the 20 second workout, but do want to make sure that I run them at an honest 60% effort – this will make it easier to get to top speed for the critical 10 second repeats.

I’m glad that I took the time to look into the specific purpose and goal of the 10-20-30 workout. Understanding why you are a running a workout is very important and definitely helps with motivation.

The post Why VO2Max Workouts Are So Darn Important – 30 Minute Runner appeared first on The Runner's Resource.

The best thing one can do when it’s raining is to let it rain. – Henry Wadsworth Longfellow

The second 10-20-30 workout in the 30 Minute Runner project is in books, and so far so good.

As  I mentioned in my prior post, I decided to run the 10-20-30 on a weekend day (Sunday) so that I could run on a dirt trail. I wanted to avoid running two speed workouts on the concrete streets of downtown Seattle on my lunch break.  I also wanted to protect my knee by running on a softer surface.

So this workout took place on the dirt trail that goes around the famous Seattle running landmark of Green Lake.

Green Lake – The site of the second 10-20-30 workout

Compared with my first 10-20-30, I felt like this workout went much quicker and was actually easier than the first time – which actually concerned me. Let me explain.

Did I Run Too Easy?

My worry is that I did not push myself hard enough during the 20 second and 10 second interval sections.  Remember, the key to the 10-20-30 workout is that the 30 seconds be an easy jog at 30% effort, the 20 seconds be at a runner’s “normal” training pace (60% effort), and that the 10 seconds be an all-out sprint at 100% effort.

I noticed that, in a few sections of the workout, I didn’t increase the pace that much from the 30 second interval to the 20 second interval.  In other words, I basically ran a long rest jog of 50 seconds before the 10 second sprint.

I think that making sure that the 20 second sections are run at an honest 60% effort is critical for increasing the difficulty and effectiveness of the workout.

Additionally, a strong 20 second middle section will improve the most important part of the workout – the 10 second sprints.  If you are already running at a good pace during the 20 interval, it will allow you to get up to top speed quicker during the 10 second intervals.

Due to the fact that the 10-20-30 is a workout that is run by “feel,” it is very important to be honest with yourself if you feel that the pace might have been too easy.

In other words,  it is much easier to know if a track workout is too slow – e.g.  you know you are too slow if you are run an 800 meter repeat in 3:00  when you are supposed to run 2:45′s.

A runner’s performance in a 10-20-30 workout is not as cut and dry, so it’s important that you analyze your performance with a critical eye.

Can Rain Be An Excuse?

As I alluded to in the quote from Longfellow above, this workout was run in the rain – lots of rain.  This caused a number of large puddles to form on the dirt trail that I had been so happy to run on.

Therefore, I was dodging left and right around puddles for a majority of the workout partly because I didn’t want my shoes to get soaked, and partly because I was worried about twisting my ankle if the puddle was deeper than it looked.

Could the rain and puddles have distracted me from concentrating on running solid paces during the 20 second and 10 second repeats?

Perhaps.

Although it’s sort of pathetic to blame the rain for a poor workout, but it’s a reminder that I need to be mentally tougher in the future.

Nevertheless, the first two 10-20-30 workouts are in the books and I’m still totally on board with the 30 Minute Runner plan and excited about the next workout in a few days.  Until then, I plan on some easy 30 minute runs.

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