Knowledge is Power
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)
Charity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives.