Traditionally, interval training consists of high-intensity work periods and low-intensity recovery periods. This method is a special variation, where the basic element is a small series of three parts: 10 seconds sprint, 20 seconds fast run and 30 seconds run.
In practice, the interval takes place by (after heating approx. 1.2 km at low intensity) starts running (or starting jogging) for 30 seconds, so you run at high speed (or run at moderate pace) for 20 seconds and then sprint for 10 seconds.
The 10-20-30 training is an obvious way to get the intensity of exercise for you that runs a couple of times a week. However, you should have a little running experience and have run regularly for a couple of months. Start slowly with the training and gradually introduce more 10-20-30 periods of exercise.
How to start 10-20-30 exercise
Run slowly for 5-10 minutes to stay warm. Increase the speed for the last 3 minutes, so the pulse comes up. Then proceed with the program:
30: Start jogging for 30 seconds so the pulse comes down and the acid leaves the legs. After you have completed a few sprints, it is ok to walk the first 10 seconds of this period.
20: Increase speed and run fast, but controlled speed for 20 seconds (slightly faster than you normally run). Keep a good rhythm and breathe calmly.
10: Sprint for 10 seconds. The speed must be close to your maximum sprint tempo. After the 10 second sprint, you slow down and start the 30 second jog.
Repeat this cycle an appropriate number of times and end the run with 10 minutes easy run.
Important:
An even surface is a must when sprinting. An uneven surface increases the risk of wrinkling and makes it difficult to run fast. A good asphalt road is an obvious choice, while a good flat lawn is a nice alternative that protects your legs.
How often?
Race 10-20-30 sprints 2 times a week and supplement with a longer trip that gives stamina. It is important that you introduce the 10-20-30 exercise slowly. Start with 1-2 sprints per training round, and increase by 1 a week, so after 4 weeks you get up to 5-6 sprints. Then you gradually increase the amount:
Week 5 – 2×3 – sprints
Week 6 2×4 – sprints
Week 7+8 – 2×5 sprints
Week 9+10 – 3×4 sprints
Week 11 – 3×5 sprints
Jog 5 minutes between each sprint period.
References:
https://marinaaagaardblog.com/2012/12/29/intervaltraening-10-20-30-metoden/
http://aktivtraening.dk/traening/intervaltraening/saadan-loeber-du-10-20-30
