Supershort interval jogging 30-20-10
Sport And Fitness / / December 19, 2019
Danish scientists have suggested tactics for runners based on the mechanism of interval training. Improve the speed and mood can reduce the daily exercise to 30 minutes. How to do it correctly, read this article.
Well, the concept is suitable for those who are preparing to run for 5 km. But in general, the method is applicable to anyone who includes in his workout short run.
Study It was short-lived, but the results show that in a week runners improved their performance at distances of 1.5 and 5 km through training lasting only 30 minutes.
In fact it is a variation of interval training.
Every minute is divided into three parts:
- 30 seconds at a low speed running;
- 20 seconds at medium speed running;
- 10 seconds Running at full speed.
Under this scheme should run for 5 minutes, and then make a two-minute break (a step or light jogging).
During one workout, you may perform a 3-4 block of 5 minutes of interval running and 2 minutes of rest.
It looks pretty simple, is not it? Yes, and it requires a bit of time. Plus, this approach is suitable for runners with any training, as it offers a speed ratio - choose those that are comfortable for you personally.
In addition to increasing productivity, the experiment also showed a decrease in indicators such as cholesterol and systolic blood pressure, which was not observed in runners control group continued to conventional training.
Importantly, the study participants noticed elation. Easy to believe, because to run at high speed here account for only 10 seconds. Try it!
The 10-20-30 Running Concept Can Increase Performance in Less Time