This running session involves a structured incline pyramid where runners start on a flat surface, gradually increase the incline at each interval, and then return to a flat run as they come back down the pyramid. It's designed to enhance strength, endurance, and cardiovascular fitness while providing a challenging workout that targets both aerobic and anaerobic systems.
Begin with a gentle warm-up to raise the heart rate and prepare the muscles for the workout.
Light jog on a flat surface.
Perform leg swings, high knees, and butt kicks.
Complete each level of the pyramid by running at the specified incline and returning to flat.
Run at a comfortable pace on a flat surface.
Increase incline to 2% and maintain pace.
Increase incline to 4% and maintain pace.
Increase incline to 6% and maintain pace.
Increase incline to 4% and maintain pace.
Increase incline to 2% and maintain pace.
Reduce incline back to 0% and continue running.
Cool down your muscles and lower your heart rate to aid recovery.
Slow down to an easy jog or walk on a flat surface.
Perform standing quad stretch, calf stretch, and hamstring stretch.
The Incline Pyramid workout is perfect for building lower body strength and improving cardiovascular endurance. As you progress up the incline, your body will engage muscles that help with uphill running, thus enhancing your overall leg power. The descending intervals will mimic downhill running, allowing you to practice control and speed. This type of session also brings variability to your workout, preventing monotony and keeping the body challenged.
Additionally, including changes in incline at regular intervals can improve your running efficiency and stamina. Runners will benefit from the increasing intensity that pushes their limits, then eases them back into a comfortable pace, aiding in recovery even while still in session. It's excellent for breaking through fitness plateaus and preparing for races with varying terrains.
This session is suitable for intermediate to advanced runners who are comfortable with running on inclines and are looking to increase their strength and endurance. It can be modified for beginners by reducing the incline levels or intervals. Individuals with knee or joint issues should approach this workout with caution or seek a flatter pyramid session to avoid strain.
To get the most of this session, ensure you maintain a consistent pace throughout the intervals, gradually increasing speed or effort as the incline becomes steeper. Focus on good posture: keep your chest up, shoulders back, and drive with your arms to assist with the climb. Warm-up thoroughly to prep your joints for the incline challenges and cool down to facilitate recovery and reduce muscle soreness.