Strategies to increase muscle size, strength and racing speed.

by Matt Brzycki


The numbers “10-20-30” refer to three consecutive intervals adding up to 60 seconds, with each interval requiring an increased effort. For running, this would involve 30 seconds at an easy pace (30% max), 20 seconds at a moderate pace (60% max) and 10 seconds at 90–100% max. (Note: In practice, the sequence used is 30-20-10.)
In one study, 160 recreational runners (average age 48.3) were divided into two groups: One did 10-20-30 training twice per week and endurance training once, while the other group did endurance training three times per week. Here, 10-20-30 training consisted of five 60-second intervals, then 2 minutes of recovery, with the entire cycle repeating three or four times.
The result: After 8 weeks, the 10-20-30 runners significantly improved their time in a 5-kilometer run by 38 seconds, while the other group experienced no change. AF

Gliemann, L., et al. 2015. 10-20-30 training increases performance and lowers blood pressure and VEGF in runners. Scandinavian Journal of Medicine & Science in Sports, 25, (5), E479–89.

Meet our experts

AFM-Author-Brzycki Matt Brzycki , is the Assistant Director of Campus Recreation, Fitness at Princeton University. He has more than 30 years of experience at the collegiate level and has authored, co-authored and edited 17 books.

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