30-20-10 workout

[Jacqx]

Good morning !

I’m thinking of trying this workout? & wondered if anyone could suggest an app or how I could programme the timings without using a stopwatch ?

Thank you 🏃‍♀️

Copied from Runners World

Here’s how to do a 30-20-10 workout.

1. Warm up with easy jogging for about a mile. (The studied runners warmed up for just ¾ mile.)

2. Jog for 30 seconds, run normal training pace for 20 seconds, and sprint for 10 seconds. Immediately repeat this cycle four more times, producing one continuous five-minute repeat.

3. Jog for two minutes. Then repeat step 2 two or three more times. (The subjects in the JAP study did 3 x 5-minutes for the first four weeks, and 4 x 5-minutes for the next three weeks.)

4. Cool down with easy jogging for about a mile. (The studied runners apparently did no cooldown, but we always recommend one.)

[nowster Graduate10]

What sort of devices do you already have?

Would it be useful to have some sort of audio guide track?

[Jacqx in reply to nowster]

I tend to just use my Apple Watch which I think is limited re apps but can use my iPhone too Yes it’s an audio track I’m looking for

[Dexy5 Graduate10]

If you’ve got an iPhone the JogRunSprint app is the way to go. You set it up for a warm up and then I do 5 sets of 30-20-10, a walking breaking then another 5 sets and a cool down walk. You are in charge.

I play music from playlist and the instructions can still be heard.

[Jacqx in reply to Dexy5]

Great! Thank you I will try that I’ve been using my Apple Watch more recently

[Jacqx in reply to Dexy5]

Just downloaded the iPhone app re suggested & it downloads onto Apple Watch - yeah!! 🏃‍♀️😊🏃‍♀️Thank you!

[Dexy5 Graduate10 in reply to Jacqx]

Excellent Jacques. Have fun

[CBDB Graduate10]

Two possibilities I have tried out for that purpose:

1. You can programme these different kinds of intervalls in Runkeeper. It has pre-set voiced labels, such as “walk” , “slow” and timings,

2. I also use Tabata timer app (Intervall timer) developed by Oleksandr Serhiienko for such things. You can put instructions in as text and it uses a synthesised voice to read it out. You can program the intervals, and it uses the synthesised voice for instructions. So in the end you can run it in addition to your choice of music as well.

Hope this helps. Both above options are free so you can play around with these.

[Jacqx]

Great I will, thank you 🏃‍♀️

[Jacqx]

Crickey just realised when you sent your reply hadn’t read it till now !