The 10-20-30 Running Concept Can Increase Performance in Less Time
A team of researchers at the University of Copenhagen have come up with a new training concept for runners that shows an increase in health and performance despite a 50% reduction in the amount of training. It's most applicable to people training for a 5K, but the concept is simple enough for anyone looking to integrate a short run into their workout.P
The study was small, but the results suggest runners can increase their performance in longer runs like a 5K with only 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:P
  • 10 seconds of high intensity runningP
  • 20 seconds of moderate intensity runningP
  • 30 seconds of low intensity runningP
The one minute block is repeated five times and followed by two minutes of rest. When the rest period is up you repeat the five minute blocks two or three times and you're done. It seems like a pretty simple way to fit in a run when you don't have a lot of time. Head over to the University of Copenhagen page for a full break down of the study and let us know if you decide to give it a shot yourself.P