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L., Sports Med 2001;31(2):75-90",{"h1":26,"summary":27,"purpose":38,"execution":74,"feel":96,"mistakes":103,"not_for":145,"faq":153,"evidence":194},"Supramaximal 15\u002F15 running intervals (2 × 12)",{"type":28,"children":29},"root",[30],{"type":31,"tag":32,"props":33,"children":34},"element","p",{},[35],{"type":36,"value":37},"text","Supramaximal 15\u002F15 running intervals: two sets of 12 × 15 seconds at 115–120% of vVO₂max, with 15 seconds' walking between reps. Twelve minutes of efforts in a 40-minute session. Faster than vVO₂max pace, with breathing that stays high to the end.",{"adaptation":39,"for_whom":51,"when":67},{"type":28,"children":40},[41,46],{"type":31,"tag":32,"props":42,"children":43},{},[44],{"type":36,"value":45},"15-second efforts let you run well above your vVO₂max without wearing yourself out straight away. Your speed and tolerance for very hard efforts get worked, and your aerobic system too: with only 15 seconds' break, your breathing never has time to settle.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"The format was studied in the lab by Grégory Dupont and Serge Berthoin. Their most useful finding: with a passive recovery rather than jogging, runners lasted far longer, for roughly the same time spent close to VO₂max. Hence the walking here. No multi-week training study of this format was found, though.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Experienced runners already comfortable with short intervals, such as ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Fen-GB\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-15-15",[63],{"type":36,"value":64},"15\u002F15s",{"type":36,"value":66}," or 30\u002F30s. You need a recently measured vVO₂max: every distance depends on it. Not for beginners, or when you're tired.",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72],{"type":36,"value":73},"It's a full hard session in its own right: once a week at most, over a few weeks, in place of your usual interval session rather than on top of it. Put it after an easy day or a rest day, never the day before a long run, another hard session or a race.",[75,82,89],{"type":28,"children":76},[77],{"type":31,"tag":32,"props":78,"children":79},{},[80],{"type":36,"value":81},"10 minutes of easy running at 60–65% of vVO₂max, then 5 minutes at 66–72%, with a few gradual strides. On a track, put a cone at your effort distance: at 16 km\u002Fh, 77 to 80 metres from the start line.",{"type":28,"children":83},[84],{"type":31,"tag":32,"props":85,"children":86},{},[87],{"type":36,"value":88},"Two sets of 12 × 15 seconds at 115–120% of vVO₂max, each followed by 15 seconds' walking, with 3 minutes' walking between sets. At 16 km\u002Fh, that's 77 to 80 metres in 15 seconds, between 3:16 and 3:08\u002Fkm. Run at an even speed, like a controlled sprint, not flat out. The 15 seconds' walking takes you back to your start point: simpler than a full stop, which your watch can't programme. If your speed drops clearly, stop the set.",{"type":28,"children":90},[91],{"type":31,"tag":32,"props":92,"children":93},{},[94],{"type":36,"value":95},"10 minutes of very easy running at 55–65% of vVO₂max. If you had to stop a set early, note which rep: next time, start with the easier version rather than forcing it.",{"type":28,"children":97},[98],{"type":31,"tag":32,"props":99,"children":100},{},[101],{"type":36,"value":102},"Each effort feels like a controlled sprint: fast, but held together. 15 seconds' walking isn't enough to get your breath back, and your breathing climbs rep after rep. The last three or four of each set are very hard. Guide: 8 to 9 out of 10.",[104,118,127,136],{"title":105,"body":106},"Mixing it up with classic 15\u002F15s",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111,116],{"type":31,"tag":59,"props":112,"children":113},{"href":61},[114],{"type":36,"value":115},"Classic 15\u002F15s",{"type":36,"value":117}," are run at 100% of vVO₂max with a jogged recovery. These are run at 115–120% with a walked recovery. They're two different sessions: don't combine the pace of one with the recovery of the other.",{"title":119,"body":120},"Running a true sprint",{"type":28,"children":121},[122],{"type":31,"tag":32,"props":123,"children":124},{},[125],{"type":36,"value":126},"The target is above your vVO₂max, not your top speed. Sprinting off the line takes you past the distance early on, then leaves you with no legs halfway through the set.",{"title":128,"body":129},"Adding it to your interval session",{"type":28,"children":130},[131],{"type":31,"tag":32,"props":132,"children":133},{},[134],{"type":36,"value":135},"It replaces an interval session; it doesn't go on top. Two sessions this hard in a week risk fatigue and injury for an uncertain benefit.",{"title":137,"body":138},"Jogging the recoveries",{"type":28,"children":139},[140],{"type":31,"tag":32,"props":141,"children":142},{},[143],{"type":36,"value":144},"The session is built around a walked recovery. Jog it and you tire faster, and the second set falls apart. Walk briskly, without stopping.",{"prerequisites":146,"avoid_if":149},[147,148],"A recently measured vVO₂max: every distance depends on it.","Several short-interval sessions already done, such as 15\u002F15s or 30\u002F30s.",[150,151,152],"You're new to running, or going through a tired patch.","You have pain or a recent injury, especially in your calves or hamstrings.","A long run, another hard session or a race is planned for the next day.",[154,163,176,185],{"question":155,"answer":156},"How fast should supramaximal 15\u002F15s be run?",{"type":28,"children":157},[158],{"type":31,"tag":32,"props":159,"children":160},{},[161],{"type":36,"value":162},"At 115–120% of your vVO₂max. In 15 seconds, that's 67 to 70 metres at 14 km\u002Fh, 77 to 80 metres at 16 km\u002Fh, 86 to 90 metres at 18 km\u002Fh. Put cones at those distances: over 15 seconds, they're more reliable than your watch.",{"question":164,"answer":165},"Supramaximal or classic 15\u002F15s?",{"type":28,"children":166},[167],{"type":31,"tag":32,"props":168,"children":169},{},[170,174],{"type":31,"tag":59,"props":171,"children":172},{"href":61},[173],{"type":36,"value":115},{"type":36,"value":175}," are run at 100% with a jogged recovery: a VO₂max session. Supramaximal 15\u002F15s are run at 115–120% with a walked recovery: punchier, they lean more on speed and the anaerobic system. Start with the classic version.",{"question":177,"answer":178},"Why walk during the recovery?",{"type":28,"children":179},[180],{"type":31,"tag":32,"props":181,"children":182},{},[183],{"type":36,"value":184},"Because in the lab, a passive recovery let runners last far longer than a jogged one, for comparable time close to VO₂max. A full stop can't be programmed on a watch, and it stiffens the legs: walking is the sensible middle ground.",{"question":186,"answer":187},"How many reps to start with?",{"type":28,"children":188},[189],{"type":31,"tag":32,"props":190,"children":191},{},[192],{"type":36,"value":193},"Two sets of 8 to 10, using the 110% version with jogged recoveries if the format is new to you. Then move to 115–120% with walked recoveries, and build to 12 per set as long as your speed holds. If it drops, the set ends there.",{"level":195,"text":196},"limited",{"type":28,"children":197},[198],{"type":31,"tag":32,"props":199,"children":200},{},[201],{"type":36,"value":202},"Dupont and Berthoin (Can J Appl Physiol 2004;29(Suppl):S3-S16), 12 men: 15 seconds at 120% of vVO₂max alternating with 15 seconds of passive or active recovery, at 50% of vVO₂max, to exhaustion. With passive recovery, runners lasted 745 ± 171 seconds, against 445 ± 79 with active recovery, for similar time at VO₂max (191 ± 135 seconds against 180 ± 121). Dupont and colleagues (Can J Appl Physiol 2002;27:103-115) had already studied this kind of short effort above vVO₂max. Billat (Sports Med 2001;31(2):75-90) notes that formats of 10 to 15 seconds with 15 to 40 seconds of rest struggle to tax the anaerobic system alone. These are one-off lab studies: no multi-week training study was found. The 10\u002F20 at 110% format comes from a programme by the Auvergne-Rhône-Alpes regional football league in France (2025): the practice is documented, its origin wasn't found. The 2 × 12 split, close to the time sustained with passive recovery in the study, the 115–120% range, walking in place of standing still, the 3-minute break, the warm-up and the cool-down are Wattson choices. Bottom line: good evidence on the immediate response, weak on long-term 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