A training method called 10-20-30, developed by sport and exercise science researchers at the University of Copenhagen, can improve endurance, speed and key health markers even when runners cut their weekly distance in half, according to scientific research.
The approach uses repeated one-minute intervals rather than steady-paced running. Each minute is split into 30 seconds at an easy pace, 20 seconds at a moderate pace and 10 seconds at a hard, near-sprint pace.
How the intervals are structured
The one-minute cycle is repeated five times, forming a five-minute set. A single workout includes two to four of these sets, with roughly two minutes of rest between them. A full session, including the sets and recovery breaks, can be completed in 20 to 30 minutes.
What the research found
The original study, published in the Journal of Applied Physiology, involved 18 runners of moderate fitness. One group replaced all of their usual training with 10-20-30 sessions for seven weeks.
Those runners reduced their weekly mileage by 54 percent, from about 30 kilometers to just 14. Despite running nearly half the distance, the group recorded a 4 percent rise in VO2 max, the maximum rate at which the body can use oxygen during exercise. Their 1,500-meter time improved by 23 seconds and their 5-kilometer time improved by 49 seconds. Resting blood pressure and cholesterol levels also fell.
Later research has confirmed these findings. The method has since been tested on untrained people, cyclists and groups of patients, including a randomized study of men with type 2 diabetes.
Why the method works
The short, high-intensity bursts push the heart rate significantly higher than continuous running at a steady pace does, driving improvements in heart function and the delivery of oxygen to tissue. The easy intervals act as recovery windows, allowing the exerciser to keep going.
The constant changes of pace also make the sessions more engaging than running at a fixed speed over distance, which matters because the most effective training method is ultimately the one a person can stick with consistently.
How to try the 10-20-30 method
Always begin with a proper, complete warm-up. Start with two five-minute sets and build up gradually to three or four, leaving about two minutes of recovery between each one.
The workout can be done two to three times a week. The 10-second hard intervals should be kept at around 80 percent of maximum effort, with full sprint speed saved for once a good level of fitness has been reached. The method can also be adapted easily to cycling.
