Name: Playbook - Best Fitness - W3/D3: The Pyramid Interval Run
Uploaded: 2021-01-18T11:44:56.263Z
Duration: 45 min
Description: W3/D3: The Pyramid Interval Run

Day 3, Week 3 is your pyramid workout. You’ll take your mile time and divide it by 8 then add 5 seconds for your 200m time. Take your mile time and divide by 4 then add ten seconds for your 400m time. Take your 200m time from above and multiply that by 3 for your 600m time. Finally take your mile time and divide it by 2 then add 20 seconds for your 800m time.

You’ll be doing 200 on/ 200 Recovery, 400 on/ 400 recovery. 600 on/ 600 recovery, 800 on / 800 recovery, then back “down the pyramid” 800/800, 600/600, 400/400, 200/200.

Light jog for 5 minutes. Keep your shoulders relaxed and your foot strikes should hit mid-foot. Try not to have your heels hit the ground before your mid-foot. Push off on your toes.

Jog to Warm up

Inchworm with Cobra Pose

Try to open up the hips and push through your toes to move forward. Plant the foot next to your palm, lift that palm (next to foot) and point to the sky for a t-spine mobility. 5 reps per side.

Spider-Man Runners Lunge

Step backwards into the lunge and rotate your body in the direction of the front leg.

Reverse Lunge with Torso Twist

Hurdle Steps (Internal  Rotation)

Hurdle Step (External Rotation)

High Knees

Butt Kicks

Warm up and Mobility Circuit

Slightly faster pace than your warm up jog but the focus should be to warm up the muscles to prepare for high intensity interval training.

Slow Run

Take your mile trial time divide it by 8 then add 5 seconds. That is your 200m “ON” time.

200m “ON”

Jog as slowly as possible to recover and bring your heart rate down.

200m “OFF”

Take your mile trial time divide it by 4 then add 10 seconds. That is your 400m “ON” time.

400m “ON”

400m “OFF”

Take your 200m time and multiply it by 3. That is your 600m “ON” time.

600m “ON”

600m OFF

Take your mile trial time divide it by 2 then add 20 seconds. That is your 800m “ON” time.

W3/D3: The Pyramid Interval Run

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