I tried the 30/20/10 thing yesterday (as originally linked, I think, by Juicyju). I don't think I have ever done a harder run in my life. By the 5th 10 second sprint in each 5 minute set, you are really longing for the slow 2 minutes; by the 5th 10 second sprint in the 4th 5 minute set, you wonder if your lungs will ever recover. Interestingly, despite going ever so slowly during the 2 minute breaks between each 5 minute set, I recorded one of my fastest overall pace averages.

I recommend trying it.

Last edited by

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

2 Replies

  • Also gave it a go on Tuesday. As it was my first time I modified it a bit and did:

    5 minutes "normal jog"

    1 set of 30-20-10 - 5 minutes total

    5 minutes normal jog

    2nd set

    10 minutes normal jog

    I definately felt like I'd had a good workout. Will add in a 3rd set next time I do it.

  • So glad you tried it... It's just fab I'm in love wit

    H it as it's already shrunk my 5k time significantly

You may also like...