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The New 10-20-30 Concept For Runner

In a new study conducted by researchers at the University of Copenhagen, recently published in the Journal of Applied Physiology, runners saw a notable increase in speed, stamina and performance after adopting a new 10-20-30 training method.

The new training concept consists of a 1-km warm-up at a low intensityy followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively.
 

For observation, 18 moderately trained volunteer runners were put on the training method. Over the course of seven weeks, they were able to improve performance on a 1500-metre run by 23 seconds and almost by a minute on a 5-km run – despite a 50 per cent reduction in their total amount of training. The  intensive training program has the feel of a full hour and 30 minute workout with the added benefit of being able to fit it into a busy work schedule.
 

In another study, at the end of the four weeks of higher-intensity training, runners improved their running velocity at a blood-lactate level of 2 mmol/litre (roughly marathon pace) from 3.99 to 4.66 metres per second (eg, from 6:43 to 5:45 per mile)! They also increased their speed at 4 mmol/litre (approximately 15K pace) from 4.58 to 4.89 metres per second (5:51 to 5:29 per mile). Total distance covered during a very rugged incremental treadmill test also rose from 4.59 to 4.82 kilometres. Overall, the changes amounted to improvements in performance of from 5 to 17 per cent.
 

In addition to enhancing running performance, the runners from the project also had a significant decrease in blood pressure and a reduction in cholesterol in the blood. There was an improvement in the emotional well-being of the participants. 
 

 

Before You Begin, Remember:

Performing a short surge in exercise, followed by a period of rest – then repeating. 
 

Positives:    

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