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The 30-20-10 Run Workout

Posted 08-25-2015
In Workouts, Interval Training & Running

The 30-20-10 Run Workout

Here at Gymboss, we are big fans of Dr Gabe MIrkin, and most of here follow his blog. This week, Dr Mirkin talks about a 30-20-10 Run Workout that has innumerable benefits. The concept if fairly simple and works very well with adult recreational runners.

Here is an excerpt from Dr. Mirkin: 

"If you hate the idea of intense exercise, try the 30-20-10 plan developed by Jens Bangsbo at the University of Copenhagen in Denmark. Dr. Bangsbo asked 132 middle-aged recreational runners to replace their casual workouts with his 30-20-10 plan (The Scandinavian Journal of Medicine & Science in Sports, December, 2014). Twice a week, they warmed up by jogging slowly for five to 10 minutes. Then they ran at a slow pace for 30 seconds, accelerated to a moderate pace for 20 seconds, and then sprinted as hard as they could for 10 seconds. They rested for full recovery and then repeated this 30-20-10 session, usually five times, or until their legs started to feel heavy. They continued to jog casually for the rest of the week.

Eight weeks later:
* They averaged 38 seconds faster for a 5-kilometer run than before the program
* Their blood pressures had dropped
* They felt better
* They enjoyed their new workouts more
* Their 30-20-10 workouts took only about 12 minutes
* Their weekly total mileage dropped by more than half
* All of the runners were still in the program; none had dropped out.

You can adapt Dr. Bangsbo's program to any activity that uses continuous motion. This is an easy way to introduce yourself to the principle of interval training, which is used by all competitive athletes. Whatever your sport, you can apply the 30-20-10 concept: running, fast-walking, rowing, cycling, an elliptical machine and so forth."


The 30-20-10 Run Workout

This 3-20-10 running workout can be easily timed with a Gymboss miniMAX Interval Timer. Simply set up your Gymboss miniMAX for the following intervals in the 3+ interval section:

  • 30 sec x 1
  • 20 sec x 1
  • 10 sec x 1
  • 1 round

Be sure to warm up by jogging for 5 minutes. When warmed up, press the Start button to start timing the first 3-20-10 round. The Gymboss will beep to let you know when it's time to jog, sprint and stop. Then, walk to fully recover your breath. Then repeat this 30-10-10 four more times, resting between each round of it to fully recover your breath.

If you like to listen to music while you run, we recommend using the new Gymboss watch Strap to secure your Gymboss to your wrist like a watch. This makes a Gymboss a perfect running timer by enabling you to use the vibrate feature on your Gymboss, which is nearly impossible to miss while running. We recommend setting the vibrate for 2 sec.


Good Luck!