Looking for ways to finally lock in that 5K or 10K personal best? Try adding variety to your workouts to keep your mind and body sharp, helping you push your limits during every session. These three tiered workouts are tough, engaging and rewarding–the perfect ingredients to help you climb the podium in your age group on race day.
Two steps forward, one step back
The unique workout advances you slowly from the long intervals to the short, fast stuff–a countdown that makes it fly by. Increase your speed as the reps shorten, and end the session with five fast one-minute intervals, focusing on good form and quick turnover.
Warmup: 10 minutes easy.
Set 1: 5 minutes, 4 minutes, 3 minutes with 1 minute easy.
Set 2: 4 minutes, 3 minutes, 2 minutes with 1 minute easy.
Set 3: 3 minutes, 2 minutes, 1 minutes with 1 minute easy.
Set 4: 5 x 1 minute hard with 1 minute easy.
Take 2 minutes of rest between sets. Cool down with a 10-minute jog.
The classic pyramid
Does a classic pyramid workout ever get old? There’s no better feeling than getting over the peak and knowing it’s all downhill–in a good way–from there. The workout starts with shorter, faster stuff, so it’s important to warm up your body before speeding away.
Warmup: 15 minutes easy + running drills.
Workout: 1, 2, 3, 4, 5, 5, 4, 3, 2, 1 minute(s) hard with 1 minute easy.
Cooldown: 10 minutes easy.
Inverse pyramid
Not a fan of the classics? Here’s a different take on the pyramid-style workout, starting and ending with the longer intervals. This session is perfect for runners who want a solid warmup before diving into fast-paced intervals–you don’t have to jump straight into the intensity.
Warmup: 10 minutes easy.
Set 1: 4, 3, 2, 1, 1, 2, 3, 4 with 1 minute easy.
Set 2: 2 x (8 x 30 seconds hard with 30 seconds easy)
Take 3 minutes between sets to give your legs some recovery. Cool down with a 10-minute easy run.
Modifications: If you’re looking for a more endurance-focused session, swap out one or both sets of 30-second pickups for two five-minute intervals, one at the beginning and the end of the inverse pyramid.
