Next Running Event:

Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid


Loading Events

« All Events

  • This event has passed.

Rock n Road Runners Thursday Intervals: Billat’s 30-30’s

June 20 at 6:00 pm - 7:00 pm


This is a 60 minute group run focused on building strength, stamina, power and speed through interval-based training.

This session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. This warm up also focuses on improving various aspects of run technique, biomechanics and efficiency. Not will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals.

The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency.

These sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email for more info.



– Warm Up: Easy jogging, mobilisations, drills

– Strides: 4-6 x very short bursts of speed

– Main Set: Billat 30-30’s

30s ON / 30s OFF until you can’t sustain your ON pace for 30s. Once you drop off the pace, jog easy for the rest of the session.

ON is Vo2 effort, around 3k pace or an intensity you can hold for 8-12 mins continuously. Your breathing will be shallow & rapid.

OFF is roughly half the pace/effort of the ON portion (but still running).

For a guide, most will be running for between 16-24 mins.

– Feel free to carry out your own cooldown. This won’t be included in the 60min session


Please follow this link to learn more about this workout and why it is so effective:


June 20
6:00 pm - 7:00 pm


Rock N Road Runners