The 10-20-30 Running Concept Can Increase Performance In Less Time

The 10-20-30 Running Concept Can Increase Performance In Less Time

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]


  • Yeah sure I’ll give it a shot. I’m a PT by trade so it’ll be a piece of piss to start seeing how this works on a range of people

    it only takes 5mins for 1 set. That’s not too bad. Probably wouldn’t do 2 sets. Need something more taxing!

  • The intervals are backwards in this article.

    Although it’s called a 10-20-30, according to the study it’s performed in the opposite order 30 (low) – 20 (moderate)-10 (fast)

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