10-20-30 Training

10-20-30 is a relatively new time efficient training concept developed by Danish Researchers to improve running performance. Despite spending less time training, runners were able to increase their running speed while significantly decreasing blood pressure and cholesterol. Try the following workout routine:

Perform a 1 km low-intensity warm-up such as walking.
Divide a 5 minute block of time into 1 minute intervals:
Run at high intensity for 10 seconds
Run at medium intensity for 20 seconds
Run at low intensity for 30 seconds
Repeat 4 times
Rest for 2 mins.
Repeat this routine 3-4 times to complete the workout

Susan Arruda