10-20-30 running interval timer
10-20-30 training was developed at the University of Copenhagen for runners. Each minute is 30 seconds of easy jogging, 20 seconds at a moderate pace and 10 seconds of all-out sprint. Five minutes make a block, with two minutes of walking between blocks.
Start the timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Warm-up | 90s | 5–6 km/h3–3.5 mph | 0% |
| Warm-up | 90s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Jog | 30s | 7.5–9 km/h4.5–5.5 mph | 1% |
| Run | 20s | 10–13 km/h6–8 mph | 1% |
| Sprint | 10s | 14–18 km/h8.5–11 mph | 1% |
| Walk | 2:00 | 5–6 km/h3–3.5 mph | 0% |
| Cool-down | 3:00 | 5–6 km/h3–3.5 mph | 0% |
Rounds: 3
Why it works
Because the sprints are only ten seconds long, you can hit near top speed with every one. Studies found runners improved their 5K times and blood pressure while training less overall.
Who it's for
Runners who already jog regularly and want to get faster without long, grinding interval sessions.
Questions
How many blocks should I do?
Start with two or three blocks. Well-trained runners can do four or five.
How do I change speed that often on a treadmill?
Use the speed preset buttons if your treadmill has them, or pick three speeds before you start. The coach calls every change, so you only need to press a button.
Can beginners do 10-20-30?
It's best once you can jog comfortably for 20 minutes. Until then, try Run / Walk intervals.
Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.