The New 10-20-30 Concept For Runner

In a new study conducted by researchers at the University of Copenhagen, recently published in the Journal of Applied Physiology, runners saw a notable increase in speed, stamina and performance after adopting a new 10-20-30 training method.

The new training concept consists of a 1-km warm-up at a low intensityy followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively.

For observation, 18 moderately trained volunteer runners were put on the training method. Over the course of seven weeks, they were able to improve performance on a 1500-metre run by 23 seconds and almost by a minute on a 5-km run – despite a 50 per cent reduction in their total amount of training. The  intensive training program has the feel of a full hour and 30 minute workout with the added benefit of being able to fit it into a busy work schedule.

In another study, at the end of the four weeks of higher-intensity training, runners improved their running velocity at a blood-lactate level of 2 mmol/litre (roughly marathon pace) from 3.99 to 4.66 metres per second (eg, from 6:43 to 5:45 per mile)! They also increased their speed at 4 mmol/litre (approximately 15K pace) from 4.58 to 4.89 metres per second (5:51 to 5:29 per mile). Total distance covered during a very rugged incremental treadmill test also rose from 4.59 to 4.82 kilometres. Overall, the changes amounted to improvements in performance of from 5 to 17 per cent.

In addition to enhancing running performance, the runners from the project also had a significant decrease in blood pressure and a reduction in cholesterol in the blood. There was an improvement in the emotional well-being of the participants. 


Before You Begin, Remember:

  • Check with your health care provider before starting an exercise program.
  • Don’t forget to warm up with at least five minutes of low intensity walking or jogging.
  • Always check your blood glucose before and after exercise to make sure you are in a safe zone.
  • Start at a pace that you can handle and that is enjoyable. If you don’t enjoy what you’re doing, you’ll have a much harder time sticking with it.
  • You might start with relatively short bursts at your maximum capacity (that’s where you would feel winded)—say, for 30 seconds, and then drop to 50% of this for the next 90 seconds. (This is the recovery period).
  • You might begin by repeating this sequence for 15 minutes and work your way up to doing it for 30 minutes to an hour.
Performing a short surge in exercise, followed by a period of rest – then repeating. 


  • Hormones work in your favor
  • Your body continues to burn fat and build muscle long after your workout.
  • Pushing your body to its maximum ability, not beyond it.
  • Testosterone and growth hormone increase. Being the master hormone, HGH affects virtually all areas of the body influencing the growth of cells, bones, muscles and organs. When deficient in growth hormone our symptoms include loss of muscle, decreased energy, an increase in fat, diminished sexual drive, a greater risk of cardiovascular disease and a lower life expectancy. In other words, the symptoms we call aging.
  • Endorphin boost (fights depression and anxiety)


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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