Pyramid Fartlek

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Fast running for incrementally longer periods, with walking recovery. This will get your heart rate up!

Warm Up

  • 5 minutes slow-paced jogging
  • 3 Sets of Strides
    • Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    • Jog back slowly. THIS EQUALS 1 SET
    • REPEAT FOR 3 SETS IN TOTAL
  • Rest for 3 minutes

 

Main Workout (Pyramid Fartlek)

  • Run at a fast pace for 30 seconds
  • Walk for 30 seconds
  • Run at a fast pace for 45 seconds
  • Walk for 30 seconds
  • Run at a fast pace for 60 seconds
  • Walk for 60 seconds
  • Run at a fast pace for 75 seconds
  • Walk for 60 seconds
  • REPEAT continuously for a total of either 10/14/20/30 minutes

 

Cool Down

  • 5 minutes slow-paced jogging

 

Workout Notes

  • This workout should ideally be done on a flat route, but some incline is ok (just it will be harder!)
  • Your fast-paced running should feel like approximately 80% of your maximum sprinting speed. 
  • You should be out of breath by the end of each segment of fast-paced running.  If you are not breathing hard, then you are not pushing hard enough!
  • The period of walking is your recovery time, which allows your heart rate to lower so that you can push hard again on the next fast-paced segment.  Don’t be tempted to go faster than walking during this recovery period.

 

Download PDF Here

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