A session designed to push your speed to new heights through a structured pyramid workout focusing on increasing and then decreasing pace.
Easy-paced running to prepare the body for more intense efforts.
Start with an easy jog to gradually increase your heart rate and get your muscles warm.
A pyramid set focusing on pace rather than distance, increasing speed each interval before reducing it.
Run at a comfortable, moderate pace to set your baseline.
Increase your speed slightly, pushing just above your base pace. Maintain this for the duration.
Push harder to reach a noticeable increase in effort. Hold this pace steady.
Reach your maximum sustainable pace. Hold focus and form at this intensity.
Ease back to your initial increased pace, focusing on controlled breathing.
Drop down to your comfortable, moderate pace. Use this to recover slightly.
Jog lightly to fully recover from the pyramid, reducing stress on your cardiovascular system.
Gentle running to gradually lower heart rate and bring the session to a close.
Gradually slow down to a light jog or brisk walk to aid recovery.
This speed pyramid session focuses on gradually increasing your pace, pushing your limits for short bursts before easing back down. This approach helps you develop better speed control, improve cardiovascular fitness, and enhance your body's ability to sustain faster paces. By working through a pyramid, you learn to manage your energy efficiently and build mental toughness as you step up and come down from peak speeds.
This workout is great for runners who have a basic level of fitness and are looking to enhance their speed and rhythm. It's not suitable for complete beginners due to its intensity, but with modifications, such as walking during slower parts, it can be made accessible.
Start each burst from a comfortable pace, gradually increasing till you hit your peak speed in the middle of the pyramid. Pay attention to your breathing and form, staying relaxed and composed. Ensure you're recovering fully during the slower sections before the next speed increase.