As a former gym owner, I am always interested in learning about new and innovative exercise models. When I opened Anytime Fitness in Lancaster, SC, I wanted to provide additional opportunities to meet the needs of the community so that they they can improve their exercise training, whether they were marathon runners or casual gym-goers.
In a recently published article in the Journal of Applied Physiology, a new workout called “30-20-10 training” (or 10-20-30) has shown significant results among moderately trained runners who followed the training for just 7 weeks. They improved their 5K times by four percent, dropping from 23:03 to 22:16.
The workouts not only appear to be performance-enhancing, but more importantly for the health conscious individual looking to improve their health, has shown the ability to lower blood pressure and LDL cholesterol.
The study measured actual performance of eighteen moderately trained subjects (12 men and 6 women) which improved quite dramatically. The 30-20-10 runners, also lowered their 1500 meter times by six percent, from 6:09 to 5:49. They did this while decreasing their weekly training mileage by 50 percent.
Here’s how to do a 30-20-10 workout.
- Warm up with easy jogging for about a mile. (The studied runners warmed up for just ¾ mile.)
- Jog for 30 seconds, run normal training pace for 20 seconds, and sprint for 10 seconds. Immediately repeat this cycle four more times, producing one continuous five-minute repeat.
- Jog for two minutes. Then repeat step 2 two or three more times. (The subjects in the JAP study did 3 x 5-minutes for the first four weeks, and 4 x 5-minutes for the next three weeks.)
- Cool down with easy jogging for about a mile.
The researchers concluded: “Training with 10-second speed intervals can have a major impact on performance.” Also: “The 30-20-10 training led to reduced resting systolic blood pressure and blood cholesterol, suggesting a better health profile for already trained subjects.”
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