The 30–20–10 Run Workout: Improve Fitness and Performance With Less Effort
Sprinting faster isn’t always better, says a recent study
Runners are known to take pride in how long they can run and how fast. It’s no secret that we have an unhealthy attachment to the number of smartwatches and running apps. A common conception is that the longer and faster you run without stopping, the better you are as a runner.
But is it really true?
A new study conducted at the University of Copenhagen’s Department of Nutrition, Exercise and Sports (NEXS) challenged this idea. A group of 19 male runners were selected to train using the 10–20–30 format for six weeks after a 5km running test to gauge their optimal capacity. Half of the group was instructed to sprint at 80% of their maximum capacity while the other half to sprint at 100% capacity. The group that ran at 80% improved their overall fitness and performance as much as the group that ran at 100%. Both groups improved their overall fitness by 7%.
We’ll come back to this later but first…
What exactly is the 10–20–30 interval running?
10–20–30 interval running
Most runners jog or run a set distance at a consistent pace. If you push your body to its…
