This session incorporates a high knees warm-up followed by a pyramid workout designed to challenge your stamina and endurance.
Jog with high knee lifts to get the blood flowing and activate your lower body.
Jog in place while lifting your knees as high as possible, engaging your core and maintaining good posture.
Interval set where duration increases then decreases to challenge your endurance.
Run at a comfortable pace to start warming up your body.
Increase your pace slightly, pushing yourself a bit further than the previous step.
Run at a challenging pace, just below your race day effort.
This is your peak effort, maintain as fast a pace as possible while staying sustainable for the duration.
Decrease your pace back to level 3, maintaining a solid effort.
Wind down from your workout with a gentle jog and stretching to aid recovery.
Jog lightly to lower your heart rate and begin your cool down.
Perform static stretches focusing on hamstrings, quads, calves, and hip flexors to promote flexibility.
This workout is designed not only to help you warm-up effectively but also to enhance your stamina and endurance through a pyramid running session. The high knees warm-up will activate your core, improve your balance, and increase your heart rate, preparing your body for more intense activity. Following this, the pyramid set will improve your lactic threshold and sustain energy levels, which is crucial for long-distance running or any endurance sports. Completing this workout regularly will lead to improved running efficiency and overall cardiovascular fitness.
This workout is suitable for intermediate to advanced runners who are looking to incorporate structured endurance and strength-focused elements into their training routine. Beginners can participate by reducing the intensity of the pyramid set or adjusting rest times according to their comfort level.
To get the most out of this session, focus on maintaining correct form during the high knees warm-up by keeping your core tight and lifting your knees towards your chest. For the pyramid set, pace yourself and manage your effort to ensure you can sustain each interval. Use the rest periods effectively to recover and prepare for the next interval, and hydrate adequately before and after the workout.