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Melinda Gainsford-Taylor 's 30-20-10

5/8/2017

35 Comments

 
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Running is fun

Here at Destination Adventure Magnetic Island we've  been fortunate enough to have had legendary triple Olympian Melinda Gainsford-Taylor with us sharing her insights on running. For the next couple of weeks we are going to share some of those training tips with you.

First up is the 30-20-10, it is  easy to do (well sort of)  and gives an incredible bang for buck. Run less often yet improve your run - sounds pretty awesome to me


Normal interval training is tough and requires a high level of commitment and determination to complete the sessions knowing the pain they likely will inflict. An aerobic high intensity training session of 4 x 4 mins with 3 mins of recovery at a working heart rate of around 95% max is not fun, in fact super hard!  A speed endurance training session of 12 bouts of near maximal 30 second sprints, separated by 3-4 minutes of passive recovery before you sprint again is also tough. Now 30 seconds doesn’t sound like a long time but when you are sprinting that 30 seconds seems to go on forever.  

All in all, these are incredibly hard sessions and not for the fainthearted or the uninitiated.

​An easier program with similar results would be better for the every day runner to adhere to, that’s where  Melinda's 30-20-10 training protocol comes in and the research backs her up.

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30-20-10 running is for everyone

In a paper published in October 2015, researchers from Denmark wanted to assess the effect of an easy to carry out interval training program on moderately trained runners.  166 runners were studied and during the 8 weeks of the study they reduced their weekly volume by 50%, keeping one moderate intensity run and added in two sessions of 30-20-10 running


The 30-20-10 training protocol consists of a standard warm up followed by 3 x 5 min running periods with a 2 min rest between efforts. Each 5 min running effort consisted of 5 consecutive 1 min intervals divided into 30 seconds jog, 20 seconds steady run, then 10 seconds at 100% intensity. Sounds easy but by the 5th effort of that last set your heart will be jumping out of your chest! 


After 8 weeks the results were nothing short of amazing. Compared to the control group the 30-20-10 group improved their 5k run time by 38 seconds, improved their maximal oxygen uptake (VO2max), lowered their blood pressure and as an added bonus their waist circumference reduced by almost 2 cm. All with just the addition of what adds up to be 5 minutes of high speed running per week. Pretty impressive.

A great place to start if you're new to running is substitute the 30 second jog with walking, then jog for 20 seconds and sprint for 10 seconds and repeat that 4 more times.

All in all the 30-20-10 training protocol is quick, easy and surprisingly enjoyable; not to mention the physical benefits as described above. 

Why don’t you give it a try, you’ve got nothing to lose except time off your run and less time on the training track.

Train Smart, Run Strong
Daina Clark

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Give it a go
35 Comments
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4/26/2025 01:13:17 pm

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4/27/2025 07:04:21 pm

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4/29/2025 08:32:14 pm

My $40 Million Miracle Thanks to Priest Isaac. Email Priest Isaac at prophet.isaac@priest. com if you need help to play and win the lottery.

I still can’t believe this is real and I owe it all to Priest Isaac. My name is Bernard White. I’ve lived a good life in Oshawa, Ontario. A few months ago, I felt like something bigger was waiting for me. That’s when I reached out to Priest Isaac. I reached out, and everything started to change. His words, his work, his prayers they gave me real hope. Then came February 21st. I bought a Lotto Max ticket at a Shell gas station on Taunton Road East. Later, when I checked it, I thought I won $40,000 and I was thrilled! But when my daughter looked again, she said, “Dad, it’s not $40K... it’s $40 MILLION!” I was completely overwhelmed. I knew this blessing didn’t happen by accident. It was Priest Isaac’s spiritual guidance that opened the way. Thank you, Priest Isaac, for changing my life completely. I’ll always be grateful for everything you’ve done for me. If you are seeking spiritual help to change your life, I strongly recommend reaching out to Priest Isaac. Email: [email protected] WhatsApp: (+1) 7636203556

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Noel Patricio
4/30/2025 07:29:17 am

A Life-Changing Experience, Dr Kachi A Testimony of Gratitude

I would like to share an extraordinary experience that has transformed my life. I came across a remarkable testimony online forum about a powerful and renowned spell caster, Dr. Kachi. At the time, I was skeptical because I had never encountered anything related to magic or spell casting before. However, the story of Dr. Kachi's work resonated with me, and I decided to give it a chance. For years, my family and I struggled financially, and despite my best efforts, I never had luck winning the lottery. I loved playing, but winning seemed impossible. Everything changed when I connected with Dr. Kachi, who provided me with a winning lottery number through a powerful spell. In just 24 hours, I was able to play the lottery and won the Lotto 6/49 prize, a remarkable $68 million cash prize, on September 27th in the Gold Ball Draw. This incredible win has completely changed my life and the financial well-being of my entire family. After 10 years of trying unsuccessfully, I am now living my dream life. I am beyond grateful to Dr. Kachi for his assistance, Dr. Kachi has truly been a blessing to me and my loved ones. I encourage anyone who is interested to reach out to Dr. Kachi for guidance. his email [email protected] Also reach him text or call +1 (209) 893-8075.Thank you once again, Dr. Kachi, for making my dreams come true.

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Amelia susan
5/4/2025 04:10:08 pm

Thank you sir for your genuine spells.This is really incredible, and I have never experienced anything like this in my life. Before i met Dr Adebayo, i have tried every possible means that i could to get my husband back,but nothing was working out for me,and that my husband had developed lot of hatred for me.. I thought there was no hope to reunite with my ex husband. But when i read good reviews about Dr Adebayo , i decided to give it a try and i contacted him via WhatsApp and I did everything he instructed me to do, he told me am going to see the results in 48 hours. Shockingly my husband called me 2 days after I finished what Dr Adebayo told me to do . We are more contented now than ever. Everything looks perfect and so natural!Thank you so much for your authentic and indisputable spells. Thanks Sir for your help, you are indeed a Godsend  to my life. If you need help in your marriage of broken relationship, contact Dr Adebayo odu right now for help WhatsApp ‪+234 9117814268‬ or Email [email protected]

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Wendy Gunn
5/14/2025 04:29:28 am

LORD MEDUZA IS THE BEST SPELL CASTER ONLINE

It's an honor to share my testimony with the world. You merit all the accolades that mention you. Lord Meduza has been a gift to me since our meeting online. He is the only one that knows everything about creating spells. I adore him immensely for his kindness, compassion, integrity, and the support he offers to everyone who interacts with him. Without Lord Meduza, I wouldn’t have survived this difficult situation. His magic turned me into a Lottery winner of £177 Million Pounds, transforming my entire life into something beautiful and extraordinary. The numbers he provided for the lottery were transformative, elevating me from grass to grace, and I want to express my eternal gratitude to him. Thank you, sir, for being a source of help to those in need. Anyone who reads this article and requires assistance can reach him through his Email: [email protected] or WhatsApp +18079072687 as he is unmatched in crafting spells.

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Nora Jackson
6/17/2025 03:02:47 am

I've been attempting to expand my wine business in my hometown in White Plains. For the past 7 years, I do play the lottery in my spare time, but on this blessed day I came across an article about Lord Meduza's spell to win the lottery. I contacted Lord Meduza to see if it would work and after I agreed to his terms and conditions for completing the task for me, he performed his magical powers for me and within 48 hours, he provided me with the numbers I needed to play the lottery, and I followed his directions. I found out at the store that I was the winner of a $105 million jackpot. For a moment I felt uncertain but I looked again and I saw it was real. As I speak to you, My level has been elevated from grass to grace and I've come to know that life is more spiritual and with the Lord Meduza spell, you can actually win the lottery. Please assist me in thanking him and his contacts are listed below

WhatsApp: +1 (807) 907-2687.
Email: [email protected]

Reply
Nora Jackson
6/17/2025 03:28:34 pm

I've been attempting to expand my wine business in my hometown in White Plains. For the past 7 years, I do play the lottery in my spare time, but on this blessed day I came across an article about Lord Meduza's spell to win the lottery. I contacted Lord Meduza to see if it would work and after I agreed to his terms and conditions for completing the task for me, he performed his magical powers for me and within 48 hours, he provided me with the numbers I needed to play the lottery, and I followed his directions. I found out at the store that I was the winner of a $105 million jackpot. For a moment I felt uncertain but I looked again and I saw it was real. As I speak to you, My level has been elevated from grass to grace and I've come to know that life is more spiritual and with the Lord Meduza spell, you can actually win the lottery. Please assist me in thanking him and his contacts are listed below

WhatsApp: +1 (807) 907-2687.
Email: [email protected]

Reply



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