This workout is demanding but fun and gives you plenty of breaks (my kind of quality work!)

1km Warm Up
1km Easy
200m Sprint
200m Recovery
400m Fast
200m Recovery
1km Tempo
200m Recovery
400m Fast
200m Recovery
200m Sprint
1km Cool Down

This run is a total of 6km, but you can halve the distances if you’d like a shorter run. Don’t skimp on the warm up! You’ll enjoy your run a whole lot more if you take the time to be properly ready to go.

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Written by: Zoey Dowling

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  1. I was just reading about pyramid workouts - will have to give this a try, thanks Zoey!