A team of researchers at the University of Copenhagen have come up with a new training concept for runners that shows an increase in health and performance despite a 50 per cent reduction in the amount of training. It's most applicable to people training for a 5K, but the concept is simple enough for those looking to integrate a short run into their workout.
Photo by lululemon athletica.
The study was small, but the results suggest runners can increase their performance in longer runs like a 5K with only 30 minutes of exercise in each training session. It's essentially a variation on interval training. The 10-20-30 concept is broken into one-minute blocks of time like so:
- 10 seconds of high-intensity running
- 20 seconds of moderate-intensity running
- 30 seconds of low-intensity running
The one-minute block is repeated five times and followed by two minutes of rest. When the rest period is up, you repeat the five-minute blocks two or three times, and you're done. It seems like a pretty simple way to fit in a run when you don't have a lot of time. Head over to the University of Copenhagen page for a full breakdown of the study. Do you plan to give this a shot yourself? Let us know in the comments below.
New research shows runners can improve health and performance with less training [University of Copenhagen]