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Knowledge   is   Power

Improve Your Running Economy

3/11/2013

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Try the 10-20-30 to improve your running economy.
Run at a very low speed for 30 seconds, then at moderate speed for 20,

then high speed for 10.
Repeat this pattern for 5 minutes then rest (walk) for 2 minutes.
Do 3 or 4 of these intervals.

A study from the University of Copenhagen determined that the 10-20-30 runners in the study had a VO2Max averaging 4% higher than those who just did long distance running, despite a reduction in training volume.
So give it a try! (after warming up, of course).


(Article from the IDEA Fitness Journal
February 2013)
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    Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.

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