Posted on June 14, 2016 by Jenny Cromack
I LOVE intervals, yes you probably all think I’m crackers when I say that but I do! Now, that’s not to say I love them at the time…I love them after! I love the feeling of reward after pushing myself so hard I think my lungs may burst and the buzz of endorphins as they rush around my body.
I used the following running pyramid interval training session with the Running Club we hold at our Marshall Court studio a couple of Tuesday’s ago and many of the group came back with a smile on their face, so they must have loved it to!
The reasons I like this running pyramid interval training session is:
1. It’s psychologically motivating….once you hit the longest interval you’re on the way back down which keeps you pushing that speed towards the last couple of intervals.
2. It’s a quick session, including your warm up and cool down it will take around 40 minutes.
3. It’s awesome for developing your pace.
So, let’s have a look at what the interval session looks like:
Warm Up – 1 mile easy pace, include heel flicks, knees high, side steps and increase the pace to a moderate level for the last 2 minutes.
Intervals –
1 min hard/1 min easy
2 min hard/1 min easy
3 min hard/90s easy
4 min hard/2 min easy
Rest x 2-3 mins, start back with 4 min hard/2 min easy then pyramid back down until you finish with the final 1 minute sprint.
Cool Down – Complete your running pyramid interval training session with 1/2- 1 mile at an easy pace and a thorough stretch. Focus your stretches on your glutes, calfs, hamstrings and quads.
If you fancy joining us for Running Club we meet at 530pm on a Tuesday evening at Marshall Court. All abilities are welcome and your first session is free. Contact us on 0113 2430161 or email us for more info!