The running world is full of coaches, trainers, and elite athletes who claim to have discovered special workouts of great value. We read about them all the time—in books, magazines, and lengthy internet articles. Often they feature runners who have won Olympic gold medals or set world records after using the recommended workout. That’s great.
The problem is, none of these workouts have been proven to work for other runners. They definitely have not been tested on hundreds of less Olympian runners. No one has conducted scientific experiments with A-versus-B comparisons of the much-heralded training session.
Yes, a 60-minute run is no doubt an excellent workout. But we have no way of knowing if 40 minutes of faster-paced running would be even better. The appropriate scientific trials haven’t been conducted.
So we lurch forward in the pursuit of best workouts and training systems. We’re rarely sure if a given approach will work for the many, or only for the few who have already prospered with it.
That’s why I was so impressed several years ago when I read about a training experiment carried out in Denmark. The researchers actually performed an A-versus-B comparison, with striking results that introduced a simple, compelling new workout.
Here’s what happened: The study team talked ten experienced runners into trying something different. Meanwhile, eight other subjects continued their normal routine—about 18 miles a week of steady training.
The ten guinea pigs had been doing much the same, but now reduced their weekly training distance by 50 percent. Their new program dictated a highly specific workout pattern we can call 30-20-10. They jogged for 30 seconds, ran somewhat faster for 20 seconds, and then sprinted the last 10 seconds of every minute.
They repeated this process four more times (to reach 5 minutes of running), jogged for 2 minutes of recovery (reaching 7 minutes), and completed the whole cycle twice more (for a grand total of 21 minutes of running). They did this workout three times a week. It may sound complicated the first time you read about it. But once you grasp the component parts, almost nothing could be simpler.
And the results? The Danish scientists tested both groups of runners before and after seven weeks of training. The “control” subjects who continued their normal training ran essentially the same times in the mile and 5K before and after. The “experimental” group, on the other hand, ran faster by 21 seconds in the mile and 48 seconds in the 5K. And not only that. The new workouts also had a beneficial effect on key health markers like blood pressure and low-density lipoproteins (LDL, the “bad” cholesterol). You couldn’t ask for much more. A workout that makes you both faster and healthier? Bring it on.
Follow the basic script: Since the 30-20-10 workout is simple and proven, I recommend trying it first just as it was created. But not three times a week. That was good for a science experiment, but you’ll do better running it just once or twice a week for about a month. Then test yourself with a 5K race.
If you like the results, you can make 30-20-10 workouts a regular part of your training diet. Use the workout when you want to increase your speed. Don’t do it too often or for too many weeks in a row. You’re not aiming for journal publication. You’re just trying to get faster. Less is better.
Keep it fast: The “special sauce” in the 30-20-10 workout is the 10 seconds of sprinting at the end of each minute. That’s what makes it different from many other workouts. So don’t change this.
You might be tempted to try other similar patterns—perhaps 60-40-20. And that might be an outstanding workout. But who knows? It hasn’t been tested. It’s possible the longer durations would actually detract from inherent physiologic functions (muscular and cardiac) that make 30-20-10 so effective. So stick with the tried-and-true formula.
Relax to the max: Because the 30-20-10 workout is built on gradual acceleration, it allows you to practice continuous relaxation. While changing speeds, concentrate on retaining the easy rhythm you felt while jogging for the first 30 seconds. Move your legs faster when sprinting for 10 seconds, but keep all other body parts—face, shoulders, arms—as relaxed as possible.