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New Running Program: Less Time, Better Results

For anyone thinking about running in an upcoming race, this news is for you. Training for any kind of race is time consuming, but researchers believe they have found a workout routine that is effective and doesn’t require a lot time.

The method

According to a press release, “The 10-20-30 training concept consists of a 1-km warm-up at a low intensity followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively.”

The 10-20-30 training concept is easily adapted in a busy daily schedule as the time needed for training is low. A total of 20-30 minutes including warm-up is all that is needed. The work out offer great health benefits and can help people lose weight.

“We were very surprised to see such an improvement in the health profile considering that the participants have been running for several years,” says Professor Jens Bangsbo, Department of Exercise and Sport Sciences, who heads the project.

“The results show that the very intense training has a great potential for improving health status of already trained individuals,” says Professor Bangsbo.

The results

Over the course of seven weeks, runners were able to improve performance on a 1500-metre run by 23 seconds and almost by a minute on a 5-km run – and this despite a 50 per cent reduction in their total amount of training.

“We found a reduction in emotional stress when compared to control subjects continuing their normal training based on a recovery-stress questionnaire administered before and after the 7-week training period,” explains Gunnarsson.

“The training was very inspiring. I could not wait to get out and run together with the others. Today, I am running much faster than I ever thought possible,” says Katrine Dahl, one of the participants in the study.