10-20-30 interval running is the love child of jogging and sprinting. Because your intervals are broken up into running different speeds, you are training multiple aspects of your cardiorespiratory and musculoskeletal systems. To be more specific, when you sprint, you work more of your anaerobic system and Type II (fast-twitch) muscle fibers. When you jog, you exercise your aerobic system and Type I (slow-twitch) muscle fibers. Giving attention to both systems (predominantly your anaerobic/Type II muscle fiber system) will help to improve your overall fitness.
Enjoy your run today 🙂
How to Perform a 10-20-30 Cardio Workout Routine
You can’t get much simpler than this workout. You run at a low, comfortable pace for 30 seconds, run at a moderate pace for 20 seconds then sprint for 10 seconds. Do this circuit 5 times, and then rest for 2 minutes. Workout for a total of 20-30 minutes and you are done!
Don’t have a stopwatch? Just use driveways. Run 3 driveways at a low pace, 2 at a moderate pace and sprint to the next driveway. Again, that simple.
Let’s look at it this way:
- Run at a comfortable pace for 30 seconds, or for 3 driveways
- Speed up and run at a faster, moderate pace for 20 seconds, or 2 driveways
- Sprint for 10 seconds, or from one driveway to the next
Not only is 10-20-30 running effective for your health, it is also fun to do. It breaks up the monotony of running at the same pace for 30 minutes. Try this workout an I guarantee that you will feel as beat as your normal constant pace run. The difference — you will get more benefit.
Don’t waste another day of running without a purpose. 10-20-30 running is the key to getting in the aerobic shape that you are looking for.
Random Words of Wisdom for Today!
Share your fitness progress on social media! It will help solidify your commitment. Read more!