Week 5 completed with a spot of 10-20-30 training

[iain-strachan]

So I decided to have a go at the 10-20-30 method and downloaded the app from App Store. I think I found it in one of the pinned posts for JuJu's magic run.

Not wishing to overdo it first time I chose three intervals instead of five and three reps of the minute cycle within the interval (instead of five).

For those who don't know an interval of a minute consists of 30 seconds at easy jog pace followed by 20 seconds at fast-is running followed by 10 seconds sprint (or as flat out as you dare). It then goes straight back to jog, unless you're at the last rep in the interval, at which point you "pause".

I am unclear what it meant by "pause" - it could mean stop completely, or walk briskly or light jog. In the first gap I walked for half of it - till the heart rate got to below 130, then did light jog leading into the next set. Between the second and third sets I walked. Then for the "cool down" I walked, and after that completed the 4k at roughly my comfortable jog pace.

Well it certainly works up a sweat!!

Again I noticed the strange phenomenon that my heart rate went up to 160-163 pretty much at the start though I wasn't exerting myself greatly, or indeed felt breathless. But during cycles 2 and 3 it didn't go up as high as at the start - though I felt more breathless in the recovery period.

Anyway it produced some pretty interesting graphs, and you can see where the fast intervals occurred.

Definitely one to work on and build up gradually - aim for 5 sets of 5 intervals.

I still don't know if the "pause" between sets is supposed to be stopping completely. I think I'd worry that another runner might come by and think I was in trouble!

[Grannyhugs Graduate10]

That sounds really interesting, but I’m still trying to get my mind round what each colour represents, I’ll go look up intervals. Interesting your HR kept lower after 1st fast run. I’ve niggle of long-standing issue so enforced rest so I don’t aggravate it leaving plenty time to read up on 10-20-30 training. Happy running

[iain-strachan Graduate10 in reply to Grannyhugs]

Yes, the graph axes on Strava are not particularly helpful as it only shows elevation. Top plot is pace in min/km in turquoise. The third interval set was the fastest, peaking at 5:47 5:57 and 5:35/km. (not a speed I could sustain for more than about 30 seconds I think!). The red is heart rate, and the purple is cadence rate. The sprint intervals peaked at about 190 steps/minute. The final km, just running after the intervals was about 170 steps/min.

Basically 10-20-30 training is a form of HIIT (High Intensity Interval Training). In a trial with a control group just doing their regular training, they found the 10-20-30 group improved their 5k times by a minute on average, and also lowered blood pressure and blood cholesterol.

Sorry to hear about your niggle. I hate it when I can't run and feel jealous when I see someone out on the road running and wish it could be me! Hope you get better soon.

[Grannyhugs Graduate10 in reply to iain-strachan]

Thanks, doing a lot of kneeling as painting and sanding skirting boards, sure that hasn't helped, but just finished last of that just now so hopefully a day or 2 of not kneeling or running should sort it.