30-30 Intervals with Personal Distance Cones
An interval method of 30 seconds fast and 30 seconds jogging, where each student places their own cone based on the distance they cover at their maximal aerobic speed. It develops aerobic power in an individualized way.
How to play
- Before starting, each student looks up their speed from their last endurance test and calculates their 30-second distance (km/h × 8.3 = approximate meters, or use the chart provided).
- Everyone starts from a common line; each student places a cone at their personal distance (4 min, including one trial run).
- Set 1 (6 min): whistle, 30 seconds to reach your cone; whistle, 30 seconds of easy jogging back toward the line. Six reps.
- Walk for 2 minutes: each student decides if they arrived just in time, too early, or late, and moves their cone 5 meters if needed.
- Set 2 (6 min): six more reps with the adjusted cone.
- Wrap-up (4 min): students record how many reps they completed and at what distance, so they can progress next session.
Rules
- Everyone runs in their own imaginary lane, in a straight line, without crossing others.
- If you miss your cone twice in a row, move it 5 meters closer instead of forcing it.
- Shoes tied and surface checked before starting.
Variations
Easier
Use 15 seconds fast and 15 seconds jogging, two sets of five.
Standard
Two sets of six 30-30 reps at the personal distance.
Harder
Do three sets and move the cone 5 meters farther for the last one.
Adaptations
- Limited mobility: 30-30 pushing a wheelchair or with high-intensity arm exercises in place.
- Hearing impairment: pair the whistle with raising and lowering an arm or a pinnie.
- No previous test: place the cone after a 30-second trial at a hard but sustainable pace.
Learning goals
- Improve aerobic power with a high-intensity interval method.
- Individualize load based on personal aerobic speed.
- Self-regulate distance based on how each rep goes.
Equipment for a class of 25
- cones: 30
- whistle: 1
- stopwatch: 1
- recording cards: 25
Teacher tip
Space the lanes well so nobody collides on the jog back. The usual mistake is going out too fast on the first reps: ask students to arrive right on time, not completely gassed.
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