And this performance was really glamour art good. The runners improved their fitness by about 4%, a

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In recent times, the training session "10-20-30 Intervals" received a lot of attention. It is linked glamour art to a research project at the Institute of Sports Science at the University where Professor Jens Bangsbo and graduate student Thomas GP Gunnarsson has studied the effect of just 10-20-30-workout.
In the research, it was investigated the performance impact this type of interval training had a large group of joggers. The runners were tested before and after an 8 week training program where they ran 10-20-30 twice a week and a day of optional glamour art distance and pace.
And this performance was really glamour art good. The runners improved their fitness by about 4%, and the experienced runners glamour art improved on average by 39 seconds for five kilometers, while beginners recovery took 49 seconds to 3 km.
But before the 10-20-30 training to be elevated to something special, so it is important to point out that, as such, is not anything special "magic" of running exactly 10-20-30 intervals. Bangso and Gunnarsson could so far have chosen a different, but similar protocol and achieved the same results.
A good, motivating and effective training plan should be in my eyes include: 3-4 training sessions a week, week after week, year in and year out (continuity) Technique Training A wide range of running speeds ranging from slow jog for maximum speed 3.1: Exercises in marathon glamour art pace (distance race) 3.2: workout in half marathon pace (tempoløb) 3.3: Exercises 10 km race pace (short tempoløb or interval) glamour art 3.4: workout for 3-5 km race pace (interval) 3.5: workout in the 1500m race pace (interval) 3.6: workout in the 800m race pace (interval) 3.7: workout in the 400m race pace (interval) 3.8: workout in the 200m race pace (interval) Additional training in terms of strength and flexibility glamour art training a recovery week every 3-4 weeks
So do not be blinded by 10-20-30 intervals. The runners in the study described them quite known as a fun and motivating, but I'm pretty sure that you will run sur reasonable in exercising if the 8 week period extended to 8 months when you do not order other than running this kind of training .
What you need to take with you from this research is that intensive training is performance-enhancing. It should have its place in all runners training schedule whether you are a beginner or an elite runner or you're training glamour art for 400m or marathon.
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