Skip to content
FIT FILE FORGESign In

Shared workout · Running

30/30 Sets with Warmup and Cooldown

Steps · 65Shared · Dec 24, 2025

Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →

THE WORKOUT, STEP BY STEP

RUNNING

30/30 Sets with Warmup and Cooldown

30 min warmup, open recovery, then 10 x 30s hard / 30s easy (skip last 30s easy), 3 min easy, 10 x 30s hard / 30s easy (skip last 30s easy), 3 min easy, 10 x 30s hard / 30s easy (skip last 30s easy), then 2 km easy cooldown.

WARMUP30 min

30 minute easy warmup run

RECOVERYOpen

Easy recovery jog or walk until you press the lap button

10×Repeat

INTERVAL30 sec

30 seconds hard

REST30 sec

30 seconds easy jog or walk

RECOVERY3 min

3 minutes easy between sets

10×Repeat

INTERVAL30 sec

30 seconds hard

REST30 sec

30 seconds easy jog or walk

RECOVERY3 min

3 minutes easy between sets

10×Repeat

INTERVAL30 sec

30 seconds hard

REST30 sec

30 seconds easy jog or walk

COOLDOWN2.0 km

2 km easy cooldown run

Workout Library

MORE WORKOUTS LIKE THIS

Browse the library →
  • RunningVO2maxDifficulty 3 of 5 — Hard

    Billat 30/30s

    16–20 × (30 s at vVO2max / 30 s easy)

    45 minInspired by Véronique Billat
    Save Send
  • RunningVO2maxDifficulty 4 of 5 — Very hard

    Deek's Quarters

    8 × 400 m at 3K–5K effort, 200 m fast float

    55 minInspired by Rob de Castella
    Save Send
  • RunningVO2maxDifficulty 5 of 5 — Elite

    Zátopek 40 × 400

    40 × 400 m at 5K–10K effort, 200 m jog

    1 h 50Inspired by Emil ZátopekElite · scaled version inside
    Save Send

WANT YOUR OWN? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.