This high intensity interval run is a great way to work on your running speed. This session is best for the specific preparation and the competition phase in your training plan.

This running workout will take about 1 hour and 15 minutes.

Warm up

As a warm up, run for at 15 minutes easy in training zones 1 to 2. During this warm up, perform a few accelerations: push from easy to sprint tempo and continue this sprint for 5 to 10 seconds. This way your body gets used to the high intensity that will follow in this training session.

Main set

After your warm up, run the following pyramid, building up from 1 to 5 minutes:

1st series, from 1 to 5
1, 2, 3, 4 and 5 minutes in training zone 4
with 1 minute easy jogging for recovery after each interval

In between
10 minutes running in training zone 2

After this easy break, continue with the pyramid, going down from 5 to 1 minute:

2nd series, from 5 to 1
5, 4, 3, 2 and 1 minutes in training zone 4
with 1 minute easy jogging for recovery after each interval

Cool down

Easy jogging in training zone 1 to zone 2, until the training time is completed.

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