The 30-20-10 training plan for runnersThe 30-20-10 training plan looks something like this: a) Warm-up: 5 minutes of warming up, stretching and getting your circulation goin b) Interval set
- 30 seconds of slow running, then
- 20 seconds running at normal speed, then subsequently
- 10 seconds running at full pace
- A total of 5 repetitions
- 2 minutes slow-running break (the whole interval set takes 7 minutes)
Tip: We recommend that you always bear in mind your heart rate during this interval training, so that you can stop when it gets too high or you can reduce the pace a little. Right at the beginning you won’t be able to get the pace exactly right. Heart-rate monitors can be very useful for something like this.Smartphone apps are another alternative - you can program the interval training into them so that it beeps whenever you need to change pace. This modern technology is practical, isn’t it? ;-)What do you think of the 30-20-10 formula? In a nutshell I would say that it is definitely worth a try! We look forward to hearing from you!