30-20-10... ok, that's the weirdest last name that I have ever heard. Doesn't have the same ring to it... too many things to say... how about the Blast Off Workout (get it... 3, 2, 1 (x10)... blast off). But saying that we're going to run Blast Off's at the track sounds kind of awkward. Maybe we can call it the Pluto workout (because I feel bad that its no longer a planet)? Yeah, I like that, plus it reminds me of Disney World and... ok ok, back on topic
The 30-20-10 workout consists of jogging 30sec, tempo-ing for 20sec, and then sprinting for 10sec. This cycle gets repeated five times, with the aim of doing 2-3 sets. Veteran runners who did this a few times a week improved their 1500m times by 6% and their 5k times by 4%. Also, their health improved (lower systolic blood pressure as well as cholesterol).
