How to run 10-20-30 intervals

This is the kind of “peaks” you’re looking for in interval training.

You’ve probably heard of the term 10-20-30 running. It’s a term that is feared by many, but it’s quite unnecessary. Because 10-20-30 running is actually a very versatile and beneficial interval run for most people.
First of all, there’s one thing we need to agree on, and that’s the name. It’s colloquially called 10-20-30 intervals, but it’s actually the other way around. So really, it should be called 30 – 20 – 10 intervals.

• 30 second break / very slow pace
• 20 seconds of easy, regular running
• 10 second sprint

It is then run in X number of blocks, read more further down regarding the recommendation..
It’s that simple.

Anyone can run 30-20-10 intervals

The great thing about 30-20-10 intervals is that anyone can join in. It doesn’t matter how fit you are or how fast you run. This type of interval training is based on you and your pace. It’s the sprints that are important, and everyone can sprint at their own pace.

So it really doesn’t matter whether your sprint pace is 3.30 per kilometer or 6.30 per kilometer. That’s the effect you’re after. The effect of pushing your body to the max for the 10 seconds in a block. That way you’ll be faster and more durable. You’ll quickly notice that your mileage times will improve significantly.

It’s hard but fun to run 30-20-10 intervals

Of course, this doesn’t have to sound like a lot of hype. Because as you probably already know, interval training is hard. But you have to remember that all the hard work you put into your interval training comes back to you many times over in the form of endurance and speed..
But when you do interval training, and especially 30-20-10 intervals, you should expect some “pain” and probably some soreness in the days after. By pain, we mean that you should of course be prepared and ready to give it your all, and sometimes “eat yourself” a little. This is where you get the beneficial effect.

The fun thing about exactly 30-20-10 intervals is the length of the training session. When you get to a training volume where such a training session consists solely of a warm-up and then the interval training, the training session is over relatively quickly – and with an insane effect as a result..
If you run 10 block intervals (of 1min per block | 30+20+10 seconds = 1 minute) then the block itself is actually no longer than 10min. Then there can be some division of the training session into 2x 5 blocks (read more further down) and there is of course also some warming up and possibly some cooling down. But compared to a regular run, interval training is in 9/10 cases a shorter workout.

10 tips for correctly performing interval training (30-20-10)

Even though it is both fun and easy to run this type of interval, there are still some things we would like to flash for you. Some points that are really good to listen to if you want to get the most out of your 30-20-10 intervals. Some of the advice below is specific to 30-20-10 intervals, while others are more general when you run intervals.

1. You start slowly and gently

It probably speaks for itself. And it doesn’t matter if you’re a beginner or you’ve been running for a long time. When you start integrating interval training into your daily running routine, you should start out gently. Believe us, you can always build on it and thereby increase efficiency. It’s just such a shame to start out with an injury because you started out too hard. So you achieve the lowest risk of injury by starting out gradually.

2. Feel your body

This one is a bit related to point 1. But you have to feel what your body can do. We usually recommend that you can run at least 4 kilometers in a row. That way, you will have probably also been running for at least 3-4 weeks if you have started completely from scratch.
If you are an experienced runner but have not started interval training yet, you should not think so much about how far you can run. You should rather make sure to build interval training slowly into your running routines.

3. Warming up is your mantra

It’s always good to warm up. But when we’re talking about interval training, and especially 30-20-10 intervals where you have to explode for 10 seconds, then warming up is just your mantra. You MUST make sure you’re really warm before you start. Your hamstrings in particular are exposed to explosive movements like interval training, so make sure they’re well warmed up.

4. Don’t overestimate your own abilities

Start carefully, and eventually become a world champion. It is important that you do not overestimate your own abilities, because that will bite you in the ass. Because if you put in too much effort and think your body can do more than it actually can, you will achieve the opposite effect. You will not become faster and more durable, but on the other hand you will most likely struggle with an injury.

5. Interval is a weekly event

You shouldn’t run intervals every day. When you start interval training, it should be a weekly event. Once you’ve become a hardcore interval-crusher, you can do 2 interval rounds in a week. But even if you’re hardcore, always listen to your body. It should be allowed to recover properly after each interval round. Because you’re maxing out your muscles, tendons and body in general.

6. The break is important

The break is your own, but it is also important. In 30-20-10, it is this curve with X number of peaks that you are looking for. It is the explosions that give you the effect, so it is also important that you take breaks and give your body time to calm down. That way, the body is also allowed to make its peaks, and it has more energy to do so..
Whether you take your breaks in 30-20-10 intervals is your choice. The effect of the training is the same.

7. You must be able to perform all the way

Based on 30-20-10 interval training, it’s important that you have something to shoot with all the way. And in fact, it’s best to have the most at the end, then you have to compensate in some places, so start a little slower.
Until you become more experienced, you can build your own *10 blocks up into 2 sub-blocks of 5, and that way sneak a little break in between the 2 blocks.

* 10 blocks is what we recommend for the vast majority of people when we talk about 30-20-10 intervals. Anyone can do it, and anyone can get tired. It’s just a matter of adapting it to your own desires and consumption..
For example, if you are experienced and want more intensity in your training, you can intensify the 20 seconds you have on easy/normal running. You will quickly discover that this gives you a significantly harder workout. But remember, there must be gunpowder for the explosions. These are the ones that make you better.

8. Interval training can be done together

Many people believe that 30-20-10 intervals are an individual workout. And they can’t be done together. Unless you have a running partner who has exactly the same pace as you, it’s true that it can be difficult to run exactly next to each other like on a regular run. But when you look at how short a 30-20-10 interval workout is (10 minutes), it’s probably also limited how much you can run apart from each other. The warm-up and cool-down can be adjusted to each other’s pace.

9. It should be simple and straightforward

When you are going to run 30-20-10 intervals, it is a good idea to do it somewhere without too many distractions. And by distractions we mean turns, hills, barriers, etc. Find a route that is relatively easy and that allows you to run undisturbed. It is tedious and not beneficial for your training if you have to go through barriers or stop at a red light in the middle of an interval. Then some of the effect is lost.

10. Enjoy the effect

This is not good advice for optimizing your training. It is just good advice. Enjoy the effects of interval training. Remember to think back to those bad times when you look down at your watch and see that your mileage has improved significantly. It will give you energy the next time you start doing the “hard” intervals.

The joy of running must remain intact

When all the above is written and said, it is very important that you maintain the joy of your run. And only you can feel whether that feeling is okay. But we would like to put our hand on our heart and say that if you follow the above in relation to 30-20-10 intervals or just general interval training, you will achieve a more enjoyable run. It is always more fun and more inspiring to run with energy.