High-intensity intermittent “5–10–15” running reduces body fat, and increases lean body mass, bone mineral density, and performance in untrained subjects

The present study examined the effect of intense intermittent running with 5 s sprints on body composition, fitness level, and performance in untrained subjects aged 36–53 years. For 7 weeks, the subjects carried out 3 days a week 5–10–15 training consisting of 3–9 blocks of 4 repetitions of 15, 10, and 5 s low-, moderate-, and high-speed running, respectively. Body fat mass was 4.3% lower (P 

This study investigates the effects of a specific running training on body composition and performance.