Cardio sessionFree
Running Pyramid – 1-2-3-2-1 Minutes
Climb up and back down in duration while holding intensity
50
min
Efforts of 1, 2, 3, 2 and 1 minutes at 5K-10K pace, done twice.
What does the session look like?
50 min
Total time
49
Training load
050 min
Time in each zone
Z1 · 20 min (40%) Z2 · 12 min (24%) Z4 · 14 min (28%) Z5 · 4 min (8%)
Step by step
Running
Warm up
- 12 min at Z1 → Z2 (Easy jog, add a few drills at the end)
Pyramid2 ×
- 1 min at Z5 (5K pace)
- 30 s at Z1 (Easy jog)
- 2 min at Z4–Z5 (Between 5K and 10K pace)
- 1 min at Z1
- 3 min at Z4 (10K pace, stay relaxed)
- 1.5 min at Z1
- 2 min at Z4–Z5
- 1 min at Z1
- 1 min at Z5 (Finish strong)
- 2 min at Z1 (Easy jog before the next pyramid)
2 × (1 min at Z5 / 30 s at Z1 / 2 min at Z4–Z5 / 1 min at Z1 / 3 min at Z4 / 1.5 min at Z1 / 2 min at Z4–Z5 / 1 min at Z1 / 1 min at Z5 / 2 min at Z1)
Cool down
- 8 min at Z1 (Easy jog)
Who is it for?
Regular runners preparing for a 5K or 10K.
Who is it not for?
Beginners who cannot yet run 30 minutes continuously.
