Friday, March 14, 2014

03/14/2014 PM Interval Pyramid Run

I just finished a 34 minute run and I'm wiped.  I started with a 5 minute half mile warmup jog.  I then proceeded into the following up and down pyramid.  You should know before looking at my pyramid, that you can do this workout no matter what level runner you are.  All you need to do is figure out what pace you want to run at.  I chose a difficult pace because it is my goal 5K pace.  A beginner can start out simply jogging some or all the legs and taking walk breaks in between.  There are plenty of people out there that could up the pace or distances beyond my choices as well.

I ran all legs at a 6:00/mile pace and stayed with a 200 meter recovery jog between each section.  The legs consisted of:

200 meters in 45 seconds
recovery
400 meters in 1:30
recovery
800 meters in 3:00
recovery
1600 meters in 6:00
recovery
800 meters in 3:00
recovery
400 meters in 1:30
recovery
200 meters in 45 seconds

I then finished with another 5 minute half mile jog to cool down.  I am shooting for the same workout in a couple weeks, but adding a 3200 meter run at the top.  This would also add an extra 1600 meter run on the way down as well.

Again, figure out a pace and give it a try.  It's a great way to forget you are on a treadmill or a great workout at the track.  




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