A pyramid interval training session designed to enhance stamina and speed through moderate to hard efforts with equal rest.
Start with a gentle jog and dynamic stretches to prepare your body for the workout.
Jog at a comfortable pace to gradually increase heart rate.
Perform dynamic stretches like leg swings and arm circles.
Perform increasing and then decreasing intervals with equal rest.
Run at a moderate to hard pace for 1 minute.
Recover with a slow jog or walk for 1 minute.
Run at a moderate to hard pace for 2 minutes.
Recover with a slow jog or walk for 2 minutes.
Run at a moderate to hard pace for 3 minutes.
Recover with a slow jog or walk for 3 minutes.
Run at a moderate to hard pace for 2 minutes.
Recover with a slow jog or walk for 2 minutes.
Run at a moderate to hard pace for 1 minute.
Recover with a slow jog or walk for 1 minute.
Gradually lower your heart rate and stretch to aid recovery.
Cool down with a light jog or walk for 5-10 minutes.
Perform static stretches focusing on major muscle groups used.
This pyramid interval workout is designed to challenge your stamina and cardiovascular fitness through increasing and then decreasing effort durations. By engaging in moderate to hard efforts, you push your body to improve not only aerobic capacity but also your lactate threshold, allowing you to sustain higher intensities for longer periods. The equal time recovery ensures that you are recovering adequately, maintaining quality efforts throughout each interval.
This training session is suitable for intermediate to advanced runners looking to enhance their speed and stamina. Beginners may find the workout challenging but can modify the effort level to a more manageable pace. The equal time recovery makes it accessible yet effective for those trying to push their limits.
To get the most out of this session, focus on maintaining consistent effort throughout each interval with a moderate to hard intensity. Ensure you are fully utilizing the recovery periods to bring your heart rate down, which will enable you to perform the next interval optimally. Staying hydrated and adequately warmed up will also maximize the session's benefits.