Using 10-20-30 Optimally
The only hard thing about the 10-20-30 workout might be remembering that it should actually be called “30-20-10.” Here’s the structure of the workout:
- 3 minute progressive warm-up
- Working set: 30 seconds easy jog; 20 seconds moderate run (think tempo pace or strides); 10 seconds all-out sprint. Repeat five times, then rest two minutes.
- Repeat working set two-three more times
- 3 minute regressive cool down
Because the workout is relatively short in duration and self-paced, anyone who is healthy enough to run can do it. Also, since only a very short amount of time (a collective total of about three minutes) is spent at maximum intensity, this is a speed workout you can do in any phase of training except for the taper phase in your last few weeks right before a race.
But don’t be too quick to ditch your traditional, lower-intensity runs. In fact, they should still make up the bulk of your training. An effective training schedule should include a 10-20-30 run every 6-10 days, among a mix of long, slow distance runs, recovery runs and tempo runs.
When used properly as part of a well-balance training regimen, 10-20-30 training could just be the secret weapon in your training arsenal.
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