They call it the 10-20-30 concept. The new concept was done using veteran runners to measure the results. At the end of the study the runners had an increase in health and performance despite a 50% reduction in the amount of training.
This is what they had to do;
- 10 seconds of high intensity running
- 20 seconds of moderate intensity running
- 30 seconds of low intensity running
Repeat each cycle 5 times then rest for 2 minutes. After each rest period, repeat the 1 minute cycle 2 or 3 times then you are done. Nice and easy right? Especially if you don't have a lot time.
Even though they exercised for 30 minutes the runners saw a significant increase in their performance when they ran 5K runs or longer. They were able to run longer and finish the race faster. However, this workout can apply to anyone. From the seasoned athlete to the regular person at the gym.
If you are looking to to integrate a short run in your workout but are too afraid to try interval running then this is the workout for you!
For more information on the study head over to the University of Copahagen web site
