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About 10-20-30 training
- 10-20-30 running is intensive interval training where you run: 30 seconds at a slow pace, 20 seconds at a moderate pace and 10 seconds as sprint.
- Each interval takes one minute and is repeated three to five times. A 1–4 minute break is taken after each block of intervals. The five-minute periods of intervals should be performed one to four times during a workout, depending on your level of fitness.
- The method is characterized by running faster and straining yourself more than you normally would, and by being divided into fixed intervals with built-in breaks. The many changes in pace and increased intensity are the fundamentals of 10-20-30 training and play a crucial role for anyone seeking to improve their overall fitness and performance.
- Beginners should start with a 1 x 5-minute training. For people used to run, start with 2 x 5-minute periods with a 3–4 minute break. As you get used to this type of training, you should increase speed during the 20- and 10-second intervals as well as gradually increase the number of 5-minute intervals and reduce break time.
- To benefit from this type of workout, you will need to do 10-20-30 training at least twice a week. Beginners should not run more than twice a week at first. Recreational runners can run three times a week, while experienced runners, buy pain medication online no prescription who may already be accustomed to interval running, can choose to replace up to four training sessions a week with 10-20-30 training for optimal effect.
Effective training for busy lives
About the study
- 19 runners replaced their regular training with 10-20-30 workouts (three to four 5-minute blocks) three times a week for six weeks. One group performed the 10-second sprint with maximum effort (MAX) and the other with approximately 80% of their maximum effort (SUBMAX).
- What’s new in this study is that the runners who ran at 80% of their maximum speed during the 10-second sprint intervals progressed just as much (42 seconds improvement) in 5K performance and also benefited from a 7% increase in overall fitness (maximum oxygen uptake) as the group who ran at a full sprint during the 10 second sprints.
- According to the researchers, the surprising result is probably related to the fact that even “sub-maximum” 10-20-30 training provokes a significantly higher heart rate than a runner’s normal training regimen. This is one of the main reasons for participants’ improved health and cardiovascular fitness.
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