A continuous run alternating 30-second to 3-minute surges with easy running.
What does the session look like?
40 min
Total time
41
Training load
040 min
Time in each zone
Z1 · 6 min (15%) Z2 · 22 min (55%) Z4 · 9 min (23%) Z5 · 3 min (8%)
Step by step
Running
Warm up
- 10 min at Z2 (Easy jog)
Pyramid surges
- 1 min at Z4 (Pick up the pace, stay smooth)
- 1 min at Z2
- 2 min at Z4
- 1 min at Z2
- 3 min at Z4 (Longest surge: stay in control)
- 2 min at Z2
- 2 min at Z4
- 1 min at Z2
- 1 min at Z4
- 1 min at Z2
Short bursts6 ×
- 30 s at Z5 (Fast and relaxed, use a lamp post or tree as a finish line)
- 1 min at Z2 (Keep jogging, do not stop)
6 × (30 s at Z5 / 1 min at Z2)
Cool down
- 6 min at Z1 (Easy jog)
Who is it for?
Runners who want variety and speed work without a track.
Who is it not for?
Beginners who cannot yet run 30 minutes continuously.
