Jens Asbjørn Bøgen
Their findings show that easing off just a little still leads to improved fitness and race times—making intense training more accessible for many.
A study shows that easing off just a little still leads to improved fitness and race times— making intense training more accessible for many.
The 10-20-30 Method: A Smarter Way to Train
The 10-20-30 training format has become popular for a reason. It combines 30 seconds of slow running, 20 seconds at a moderate pace, and 10 seconds of sprinting.
This cycle is repeated multiple times, making workouts shorter but more effective. The method is especially appealing to time-crunched runners looking for results without long hours on the track.
Surprising Results from Research
Researchers at the Department of Nutrition, Exercise and Sports at University of Copenhagen found that runners who sprinted at just 80 % effort for the final 10 seconds of each interval saw similar improvements to those going all-out.
Just as Fast with Less Effort?
In the study, 19 recreational runners swapped their usual routines for 10-20-30 training. One group sprinted at full effort, while the other dialed it back to 80 %.
Surprisingly, the 80 % group improved their 5K time by an average of 42 seconds—more than the 24-second improvement seen in the full-effort group.
Both saw a 7 % boost in VO₂ max, a key fitness indicator.
Why 80% Still Works
Professor Jens Bangsbo, who led the study, believes even sub-maximal sprints raise the heart rate enough to trigger meaningful cardiovascular improvements.
This is a crucial insight: pushing to exhaustion isn’t always necessary to enhance heart function and aerobic capacity.
The Science Behind the Sprint
Despite similar performance results, researchers discovered a key biological difference: only the full-sprint group produced more mitochondria—the energy powerhouses in our cells.
This suggests full sprints might be essential for building endurance at the muscular level, especially for long-distance runners.
Tailoring the Training to Your Level
New to running? Start with just one 5-minute block of 10-20-30 intervals twice a week.
More experienced runners can begin with two to four blocks, increasing both speed and volume over time.
Rest periods of 1–4 minutes between blocks help manage fatigue and reduce injury risk.
How Often Should You Do It?
Beginners should limit 10-20-30 sessions to twice a week.
Intermediate runners can safely train three times, while advanced runners—particularly those used to intervals—may substitute up to four weekly runs with this format for optimal effect.
Health Perks Beyond Speed
It’s not just about getting faster.
Previous studies, including one from 2020, have shown 10-20-30 training can lower blood sugar in diabetics, reduce dangerous visceral fat, and improve blood pressure and cholesterol levels.
Fits Busy Schedules Perfectly
With interval sessions that take just 20 to 30 minutes including breaks, 10-20-30 is perfect for people juggling work, family, and fitness goals.
It’s Fun—Seriously
The constantly changing pace can make running feel less monotonous.
Plus, many enjoy doing it in groups, adding a social element that boosts motivation and enjoyment.
100% Effort Still Has Its Place
If you’re training for a marathon or aiming to significantly build muscular endurance, full-effort sprints still offer benefits that reduced sprints can’t match—like enhanced mitochondrial production.
Bottom Line: Train Smarter, Not Harder
10-20-30 training proves you don’t always have to go full throttle to improve.
Whether you’re chasing a personal best or just want to get healthier, this method offers a flexible, effective way to meet your goals—on your own terms.