This session combines a tempo run with distance intervals to offer a balanced and challenging workout aimed at improving endurance and threshold capacity.
A gentle jog to prepare your body for the upcoming work.
Start with an easy jog to gradually increase your heart rate.
Perform dynamic stretches such as leg swings and arm circles.
A structured tempo and interval mix to enhance endurance and threshold capacity.
Run at a comfortably hard pace for 4 minutes.
Jog at an easy pace for 2 minutes to recover.
Run at a fast pace for 1 minute.
Jog at an easy pace for 2 minutes.
Run at a fast pace for 2 minutes.
Jog at an easy pace for 2 minutes.
Run at a fast pace for 3 minutes.
Jog at an easy pace for 2 minutes.
Return to a comfortably hard pace for 4 minutes.
Gradually reducing intensity to help your body recover after the workout.
Cool down with an easy jog or walk for 5 minutes.
Complete your session with some static stretching focusing on key running muscles like hamstrings and calves.
This Tempo Pyramid workout is designed to improve your lactate threshold and aerobic endurance. By alternating between steady tempo running and varying interval lengths, you'll boost your cardiovascular fitness and running efficiency. Over time, this workout will help you sustain faster paces for longer periods, reducing the buildup of lactate in your muscles, which is key for enhancing endurance sports performance.
Engaging different energy systems through this structured format promotes adaptation in muscles and the aerobic system, leading to improved stamina and speed. This workout keeps your mind engaged and helps you learn to assess pacing naturally, an invaluable skill for race day strategy.
This session is ideal for intermediate runners who are looking to improve their threshold pace and endurance in a structured, yet varied format. Beginners should be cautious and can adjust by reducing the intensity or duration of each interval. Advanced runners will find this a useful workout to fine-tune their pacing strategies.
To maximize the benefits of this Tempo Pyramid training session, focus on maintaining consistent effort during each interval. Control your breathing and maintain a steady pace. It's important to warm up adequately to prevent injury and ensure your muscles are prepared for the strenuous sets ahead. During recovery periods, allow yourself to slow down and catch your breath without coming to a complete stop.