The 10-20-30 Running Concept Increases Performance in Less Time
Jun 05, 2012 12:19
Researchers from the University of Copenhagen have come up with a new training concept for runners that will increase health and performance despite a 50% reduction in the amount of training. For those people who are time constrained to even exercise, this could be a good thing!
Though just to note, its mostly applicable to people training for a 5k run, but the concept is simple for anyone looking to integrate a short run in their workout. The study was small, but it suggested that runners can increase their performance in longer runs like a 5K with 30 minutes of exercise each training session.
It's essentially a variation on interval training. The 10-20-30 concept is broken into one minute blocks of time like so:
10 seconds of high intensity running
20 seconds of moderate intensity running
30 seconds of low intensity running
Repeat the one minute block five times followed by two minutes of rest and when the period is up repeat the five minute blocks two or three times when you're done. Head over to the University of Copenhagen page for a full break down of the study if you're interested. [University of Copenhagen]