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30-20-10 Printable Running Plan

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After doing a bit of research, I have a found a formula that has proven to be effective in trimming race times: the 30-20-10 method. This basically means you run at a pretty steady pace for 30 seconds, increase pace to around race pace for 20 seconds and run all out for 10 seconds. I have been following this strategy for a couple of runs leading up to my race next weekend. We’ll see what kind of effect this has on the 21st. Just for you, dear readers, I created a GoogleDoc spreadsheet you can print and follow along.

I did this run yesterday for 31 minutes and burned 486 calories and went 2.33 miles. For the past several years, I have finished the 5k in under 30 minutes. Let’s hope I can do it again.

For more information on this 30-20-10 running method, check out this article on Runner’s World.

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