10-20-30
From the University of Copenhagen (Gunnarsson & Bangsbo, 2012): each minute is 30 seconds jogging, 20 seconds moderate and 10 seconds close to flat out. Three five-minute blocks with two minutes rest. Runners got faster on half their usual training. Best outdoors or on a bike.
- Time
- 34 min
- Main set
- 3 × 5 × 30/20/10
- Good for
- Run, Bike
Warm-up3 × 5 × 30/20/10Cool-down
The session
- 10:00Warm-upEasy
- 5 ×
- 0:30JogEasy
- 0:20ModerateSteady
- 0:10SprintAll-out
- 2:00RestBlock done. Walk it off
- 5 ×
- 0:30JogEasy
- 0:20ModerateSteady
- 0:10SprintAll-out
- 2:00RestBlock done. Walk it off
- 5 ×
- 0:30JogEasy
- 0:20ModerateSteady
- 0:10SprintAll-out
- 5:00Cool-downEasy
How to pace it
Each minute has three gears. Jog for 30 seconds, run 20 seconds at a pace you could hold for a while, then give the 10 seconds nearly everything. The sprint should feel fast but not reckless: it comes five times a block, fifteen times in all.
Who it’s for
Runners who want a short, hard session. In the study, moderately trained runners replaced part of their training with 10-20-30 for seven weeks, ran about half their usual volume, and improved their 1500 m and 5 km times.
Running it as a group
The gear changes come every 30, 20 and 10 seconds, too fast to shout. The voice calls each change with its effort, steady or all out, so the whole group shifts together.
Source
Gunnarsson TP, Bangsbo J. The 10-20-30 training concept improves performance and health profile in moderately trained runners. Journal of Applied Physiology, 2012; 113(1): 16–24.
Host the 10-20-30 in PacePack
Pick it from the program library, share the code, and every phone in the group runs it on the same second, with a voice calling every interval and its effort.
The program library is part of Pro, with a 7-day free trial on the yearly plan. On Free, you can host Quick sessions of work and recovery with up to three runners.
iPhone only for now. Android is coming soon.
