The 30–20–10 Run Workout: Improve Fitness and Performance With Less Effort | by Sadia Maqsood | In Fitness And In Health | Medium
The 30–20–10 Run Workout: Improve Fitness and Performance With Less Effort Sprinting faster isn’t always better, says a recent study Runners are known to take pride in how long they can run and … A new study conducted at the University of Copenhagen’s Department of Nutrition, Exercise and Sports (NEXS) challenged this idea. A group of 19 male runners were selected to train using the 10–20–30 format for six weeks after a 5km running test to gauge their optimal capacity.If you push your body to its maximum capacity while trying to hit a specific distance and time goal, chances are fatigue will set in early and you may not be able to achieve your goal. You will also be more likely to not show up for your next run. 10–20–30 interval training (also known as the 30–20–10 method) offers a good blend of challenge, fun, and ease.This training format breaks down running into three intervals. Start with a warmup. During the first 30 seconds, run or jog at a slow pace.Therefore, just because you maxed out by the end of the run and were huffing and puffing doesn’t necessarily mean that you had an effective running session. You really don’t need to push yourself to the breaking point in your training sessions, rather adopting a sustainable training plan such as 10–20–30 interval training will yield effective results while also keeping it challenging as you do progressive overload.
