This week's workout is a classic pyramid workout. It can be done easily outdoors if you have a GPS watch or a standard running track. It is also easy on a treadmill.
Warm-up: 5 minutes of brisk walking or easy jogging
Main Set:
- 400m / 1/4 mile at intensity 8/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 800m / 1/2 mile at intensity 7/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 1200m / 3/4 mile at intensity 7/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 1600m / 1 mile at intensity 6/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 1200m / 3/4 mile at intensity 7/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 800m / 1/2 mile at intensity 8/10
- 400m / 1/4 mile easy recovery at intensity 2 - 3/10
- 400m / 1/4 mile at intensity 9/10
Cool-down: 5 minutes of easy jogging or walking
As always, make any changes to the workout to suit your ability or skill level. You can shorten the length or intensity of the main intervals or omit some steps entirely. Remember to run with your head as much as your legs...intelligent, consistent running is better than forcing a workout beyond your current ability.
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