A session with increasing and decreasing tempo intervals to build aerobic strength.
A gentle jog to slowly boost your heart rate and warm your muscles, with some dynamic stretching.
Begin with an easy jog to get your blood flowing and prepare your muscles for the workout.
Perform high knees, butt kicks, leg swings, and arm circles to loosen up your body.
A pyramid of tempo intervals, starting short and increasing in duration, then reversing the order.
Run at tempo pace for 2 minutes.
Jog slowly for 2 minutes to recover.
Run at tempo pace for 4 minutes.
Jog slowly for 3 minutes to recover.
Run at tempo pace for 6 minutes.
Jog slowly for 4 minutes to recover.
Run at tempo pace for 4 minutes.
Jog slowly for 3 minutes to recover.
Run at tempo pace for 2 minutes.
Jog slowly for 2 minutes to recover and ease your body out of the workout.
Slow jogging and stretching to aid recovery and flexibility.
Conclude with an easy jog to gradually bring your heart rate down.
Focus on legs, hips, and lower back. Hold each stretch for 20-30 seconds.
This Tempo Pyramid workout is designed to enhance your aerobic strength and endurance by challenging your body with varied tempo paces over a pyramid structure. By incrementally increasing and then decreasing the tempo intervals, you learn to sustain higher intensities while developing mental resilience to handle pace variation. This method can help prevent pace stagnation and enhance lactate threshold, making it a vital component in your training regimen.
Additionally, this session balances intensity with recovery, allowing you to push your limits safely. The gradual increase and decrease encourage adaptation in both cardiovascular and muscular systems, leading to improved running economy and efficiency.
This workout is ideal for intermediate to advanced runners who are familiar with tempo runs and looking to add variety to their training to boost aerobic strength. Novice runners can attempt this session by modifying the intensity of the intervals, ensuring the tempo pace remains comfortably hard but sustainable. It's also beneficial for those preparing for middle to long-distance events, where endurance and pacing are crucial.
To get the most out of this Tempo Pyramid session, ensure you are well-rested and adequately hydrated before starting. Pay attention to your breathing and effort level, aiming to keep the tempo segments at a comfortably hard pace. Use the recovery periods effectively to bring your heart rate down and prepare for the next phase. Focus on maintaining proper form throughout, especially as fatigue sets in during the longer intervals.