Tag Archives: faster

30 20 10s HIIT Running Workout also Gets You in Shape FAST

6 Jan

When I’m trying to bust through that dreaded out-of-shape phase, I also (See my incline and intervals post for other workouts that help you get in shape faster) do 30-20-10s. That stands for 30 sec normal speed-20 sec fast-10 sec at peak speed.

It’s the same premise as intervals. And it works your heart real good (I think) under the same premise. But it’s more levels. The big thing about this workout is aside from helping you get fit faster–it’ll help you run faster! Serious. It has helped me get personal records and also increase my endurance.

Here’s how it works:

I’ll go backwards in the description (and sometimes I do run it in backwards order and do 10-20-30). The 10 seconds is supposed to be literally the fastest speed you can possibly do. Like, the speed you can barely get to in the first place. A speed so fast you’re nearly falling off the treadmill. It’s only for 10 sec, so the thought is, you can do ANYTHING for just 10 seconds. And I find that’s true.

The 20 seconds is your fast speed. The high part of your low-high intervals. A fast clip. It’s a challenge, but not the TOP speed you can go. I try to split the difference between the speed of my 30s and my top, top speed that I do on the 10s.

30 seconds is faster than comfort pace. It’s not your warm up pace, but not too far above it.

Some hardcore people just do the 30-20-10s and repeat 30-20-10s for the time/distance of their workout. I like to put a slow rest period after that 10 sec. So I do 45 Sec to 60 sec of warm up or slower depending on my fitness level at the time.

And as with regular intervals, you can change the rest period, and all 3 speeds. Which I do. I try to shorten/eliminate the rest, and I try to push that top speed up. Which will happen naturally as you practice and get in better shape. The 10 sec should ALWAYS be your very fastest speed that you can barely do.

An example workout with speeds:

30 sec at 7 (my warm up speed is 6)

20 sec at 8.3 (to kind make a halfway point between my 30 and 10)

10 sec at 9.5 on the treadmill

45 sec of rest at 5.5 (more time or slower if I’m out of shape, less time, faster speed, or eliminate the rest when I’m in good condition).

Again, this example is for when I’m in good condition. Right now, while I’m dealing with coldness/holiday out of shape I would do:

10 sec at 8 or 8.5 (depending how cold it is in my house–DON’T pull a muscle, in cold go slower!)

20 sec at 7

30 sec at 6

rest at 5 for 1 min

Good luck, I hope the 30-20-10s help you as they have helped me.

P.S. per the usual, consult experts if you have health conditions.

Intervals are a FAST Way to Get in Shape

5 Jan

Along with running on an incline, interval workouts are one of the fastest ways to get in shape.

The nice thing about them, is you can customize your workout. YOU decide:

how many levels you will have (2: fast slow or a few different speeds?)

how long of a rest period

how long of an intense period

how long you go (a certain distance or a certain time or after completing a number of the sets)

And depending on your fitness level you can change any of these variables. It’s also a great boredom or plateau-buster for this reason.

The point of intervals is to push yourself. But then you get a built in rest. And you do it over and over to make your heart stronger. Probably other stuff shapes up too, but I never said I was an expert on human physiology 🙂

I’ll give you an example of a slow out-of-shape beginner workout I am currently doing (I’m kinda outta shape from cold and holiday season slow runs) and my workout from summer when I’m in peak condition so you can get the hang of building your own routine:

I warm up until I have to take my coat off (it’s 55F and I’m acclimated to 90F). My muscles aren’t tight, my breathing is just at the point I have to open my mouth.

I have been running at 8 (7 on extra cold days b/c pulling a muscle is NOT worth it, and takes like a year to recover from) on the treadmill for 20 sec.

Then I rest for a full minute. And this is extra long of a rest time. And as I regain my endurance, I will shorten it. My rest speed is 5.5 right now. This is also low.

I repeat this 20s @8 to 60s @ 5.5 until I’ve finished a mile.

In summer, I’m pushing to better my personal records all the time. It’s very toasty in my house so I’m not very afraid of pulling tight muscles.

I’m the worst and have very little patience for a big warm up. I maybe go 6m (1 length of a track) then start. I think trainers recommend like a half mile to warm up, so listen to experts on that, probably,

For the intense bursts I do 30 sec at a speed of 9.

I rest at 6.5 speed for 30 sec.

I try to keep these intervals pretty even, and I go until for 1 mile.

I could also go by distance, and I liked that when I ran more on a track (vs my treadmill).

I would sprint the straights and jog the corners.

Or I would sprint a lap and jog a lap.

You really can do anything with it. And for some reason getting your heart rate up, letting it rest, getting it up, in succession really helps get my speed up and endurance better. And it seems to work faster to get through that out of shape phase. Have fun making your own intervals workout!