10-20-30 Interval Running: A Remedy for the Plateau

Greetings fellow runners! We have reached that time of year when lacing up and heading out for a run requires determination, dedication and a woolly hat. As remnants of the Christmas indulgence slowly fade away, and with the weather dampening our enthusiasm for heading out, we need something exciting to liven up our running routine. A twist (but not an ankle) to our training plan, a remedy for the plateau we've been traversing.

Well, hold onto your bobble hats, I may have just the thing for you! Not only will it pep up your runs, but it will add a little spice to your training too.

While browsing the Science Daily website, an article titled "Great news for runners: Improve performance while easing up on sprints" caught my eye. "Ooh, I thought, interesting!" I quite enjoy sprints; they're brief and intense. However, they can be draining. So, if I can improve my running performance by reducing their intensity, I'm definitely up for it and happy to give it a go!

Have you heard about the 10-20-30 Interval Running Method?

The 10-20-30 interval session is a type of training session that involves running at different paces for specific durations. During the session, you would run for 30 seconds at a steady pace, followed by 20 seconds at a moderate pace, and then finish with a 10-second sprint. It's a great session that's easy to follow and add into your running schedule

New research from the University of Copenhagen's Department of Nutrition, Exercise and Sports (NEXS) suggests that you do not necessarily need to give it all you've got in the final ten-second sprint to get into good shape and improve your times.

A six-week study was conducted involving 19 runners who replaced their regular training with 10-20-30 workouts, three times a week for six weeks. Half the group ran the last 10 seconds at their maximum capacity while the other half ran at 80% of their maximum. The results were interesting as both groups displayed enhanced running times, with the "slow" group improving by an average of 42 seconds over 5km, compared to the "fast" group's 24-second improvement. Both saw a 7% increase in overall fitness (maximum oxygen uptake).

It's surprising that the group who sprinted at only 80% of their maximum achieved significant progress compared to the group that sprinted at 100%. The researchers believe this is due to the fact that training at 80 percent of one's maximum still elevates the heart rate significantly higher than a runner's typical training and as a result, heart function and circulation improve. This suggests that slightly lower intensity sprints are just as effective as all-out efforts.

Researchers did note one small factor though. While at first glance, it might seem like a good idea to hold back a bit during the final sprint. When they took a closer look at how the runners' muscles responded to different levels of effort, they found that only the group who gave it their all in the sprint showed an increase in the formation of mitochondria (those little powerhouses in our cells). These mitochondria are really important for muscle endurance and the ability to keep going for the long haul. So, if you're aiming for a half or full marathon, it's crucial to go all out at 100 percent effort to get the most out of it.

The 10-20-30 intervals

I really like the 10-20-30 interval session. It has a beautiful blend of time efficiency and effectiveness and works both aerobic and anaerobic systems. It's also a great way to break out of a running plateau. Many runners find themselves hitting a wall in terms of performance, but the high-intensity of sprinting for only 10 seconds will push you out of your comfort zone and help you bust through that barrier, increasing running performance and metabolic efficiency. Plus, it's a fun, dynamic way to switch up your workout routine and keep things interesting.

So now your curiosity has been piqued, how do you go about implementing it into your weekly runs?

If you're a beginner, it is recommended to start with a single 5-minute training session. If you are already accustomed to running, you can begin with two 5-minute intervals separated by a 3-4 minute break. As you become more comfortable with this type of training, gradually increase your speed during the 20- and 10-second intervals. Additionally, increase the number of 5-minute intervals and decrease the duration of the breaks.

To fully reap the benefits of this workout, it is recommended to incorporate 10-20-30 training into your routine at least twice a week. For beginners, it is advised to start with running twice a week. Recreational runners can increase their frequency to three times a week, while experienced runners, already familiar with interval training, can replace up to four training sessions a week with 10-20-30 training for optimal results.

So there we have it! Next time you lace up your trainers and don your woolly hat, make sure you've programmed a 10-20-30 session into your watch and give it a go! And don't worry if you can't hit 100% maximum effort – as we've seen, even running at 80% can still give you great results.

Happy running!