Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

30-20-10

  • 27-04-2016 6:14pm
    #1
    cantwbr1
    Registered Users, Registered Users 2 Posts: 306 ✭✭


    30-20-10
    Has anyone tried it and what do they think of it


Comments

  • #2
    El Caballo
    Closed Accounts Posts: 1,137 ✭✭✭El Caballo


    cantwbr1 wrote: »
    30-20-10
    Has anyone tried it and what do they think of it

    Just done a quick read up on this as I'd never heard of it but I've done a similar workout many times but it was never called 30-20-10, just call them strides or fartleks. There is no secret workout out there I wouldn't recommend someone halve their weekly mileage and do this workout all the time.

    The article on Runners world say they took people who had no workouts and added a workout to their schedule and they improved 5k and 1500m times, that's what I'd expect after having a few workouts after running a base phase before like they did not matter what the workouts were(they wouldn't have to run the30-20-10, they'd benefit from any workout but the comparison is made against runners who were all running the same mileage before the test sans workouts, completely flawed logic in my opinion). Why do they have to cut mileage? Wouldn't they benefit more from a higher base of mileage with workouts. Let me put it this way, nobody is going to become a top-notch distance runner or get close to their potential running 9mpw all of which are 30-20-10. This is just another fad shortcut in my opinion that will hold you back from making bigger progress down the line. No harm in using it every once in a while for speed but I wouldn't be basing my whole schedule around it.


  • #3
    El Caballo
    Closed Accounts Posts: 1,137 ✭✭✭El Caballo


    An important part of the article:
    An important result of these two training systems: The Control group spent 0 minutes per week running at or close to maximum heart rate, while the 30-20-10 group did about 40 percent of their running at/near max HR, even though they sprinted for only 16 percent of each minute. This occurred, presumably, because their HR stayed close to max as they recovered from each sprint.

    This study is basically comparing base training to intense interval training which is a huge flaw as you should always be faster after running workouts than you are during base phase. It would be interesting to see how this 30-20-10 HIIT workout compared to actual structured intervals progressing with a solid mileage base, my intuition tells me it wouldn't come close to the improvements gained from that.

    Steve Magness on the 30-20-10

    http://www.scienceofrunning.com/2012/05/10-20-30-workout-research-flaws-and-why.html?m=1


Advertisement