I’m currently working on a series of blog posts which see me exercising every day for a month in an attempt to get my fitness back up. Each day I’ll try a new workout or a different tip I’ve read and today is something I found in a study study from Denmark I was to try an approach that saw me running for 30 minutes on the treadmill of an approach called 10:20:30 Training.
Developed at Denmark’s University of Copenhagen 10:20:30 training sees you doing a 1km warm up run and then doing…..
10 seconds running at high speed – 9 out of 10
20 seconds at a moderate speed – 6 out of 10
30 seconds at a low speed – 3 out of 10
You do that five times, then walk for two minutes, then repeat for two or three cycles (20-30 minutes).
In their trials people replacing their normal workouts with 10:20:30 Training for seven weeks, improved their speeds enough to cut 1 minute of their 5km run time – they also lowered blood pressure, cholesterol and stress. I was just trying to get to the end of it.
My Verdict on 10:20:30 Training
This is brilliant – normally keeping me on a treadmill for 30 straight minutes would require a drip feed of little chocolate treats or at least turning the blooming thing round so I could watch the blokes in the weights room rather than view the car park. I get bored on them very, very fast. With this approach, I had to concentrate on so many things – adjusting the speed, counting how many sets I’d done – I didn’t register how long I’d been on there for. I could have easily done ten more minutes but I had to a bus to catch and round here where they don’t run that regularly, that’s a big deal!
I started with my high speed as 12km an hour – but that felt too slow, I was just getting into my stride when the 10 seconds was up so I cranked it up to 13.5km which was just right.
My moderate speed was 10km an hour, my slow speed 8km an hour – I might crank up the moderate next time and see what happens.
The one thing I did learn – fast – was that you have to adjust the speeds well in advance to ensure you’re doing the right amount of time at each level – note to anyone trying this, it takes about 1 second to crank up by 1km, so if you’re going from 8km to 13.5km you need to start changing speed at 55 seconds into your interval to ensure you’re at speed when your 10 seconds starts.
As I said, 10:20:30 Training was great, I really enjoyed it and I go off the treadmill feeling like I’d done a proper workout – that doesn’t normally happen. Definitely going to try this one again – maybe on a cross trainer where you could really play with the speed.