10-20-30 Training For The Win

10-20-30 Training For The Win If you're a competitor in 1500 meter or 5 kilometer races, a new training strategy developed at the University of Copenhagen's Department of Exercise and Sport Sciences could help you shave 23 seconds off your 1500M time and almost a full minute off your best 5K. A study published in the Journal of Applied Physiology explains the program and what regular runners can gain from its practice.

Compared to a control group that continued to train in the usual way, the 10-20-30 system not only helped runners finish faster, it helped decrease their blood pressure and improve cholesterol profiles. Even better, this innovative approach fits easily into a 20 to 30 minute timeframe.

True Strength Moment: The workout begins with a low intensity 1 kilometer jog followed by 3 to 4 blocks of 5 minute effort. Each block is divided into 30, 20 and 10 second runs of low, moderate and maximal intensity. Give yourself 2 minutes of rest before starting the next 5-minute block. Try it and see if you post a better time during your next race.
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zach stubbs
Jun 03, 2012
I am a little hazy on what exactly each block constitutes. Is it repeating those 60 second total intervals of 30/20/10 for 5 reps?