Pirámide de carrera – 1-2-3-2-1 minutos

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)