By Marina Aagaard, MFE
Now there is a new smart method for interval training, especially for kids and their parents. A method, which can be used by exercisers of all ages and fitness levels – for getting started with interval training or for variation during (interval) running.
The method is called 5-10-15 and is developed by Danish researchers at the Center for Team Games and Health, University of Copenhagen. It has recently been tested at 60 Danish schools with great success. Professor Jens Bangsbo tells, that “the results are even better, than we had hoped for”.
In just 7 weeks with 3 workouts per week of 10 minutes (max. 20 minutes including warm-up) the children and their parents have made impressive health gains:
- The children now have more muscle mass, stronger bones and better running performance.
- The parents now have more muscle mass, lower body fat, better cardiovascular fitness and better running performance.
The method is different from typical interval training with work and rest intervals.
It consists of small three-part sets, which are repeated.
- 15 seconds Walking or very slow running (jogging)
- 10 seconds Running in a moderate or fast tempo
- 5 seconds Fast running [sprint]
- Every 15-10-5 part is repeated 4 times, that is four repetitions without rest-pause, so a set (or block) lasts 2 minutes.
- Between each set, there is a 1 minute rest-pause.
- You can repeat the set 3 times: 2 +1 + 2 + 1 + 2 + 1 minutes = 9 minutes in total.
[Note: Last minute can be a pause before more training or a cooldown].
Every third workout you can add other 2 minutes (sets) of work.
Repetitions (15-10-5) initially (or onwards): 4
Sets (blocks of 4 rep.): 3 (or more)
Pause: 1 minute between sets.
Duration: Approx. 20 min. workout, including a 10 min. warm-up.