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Adventskalender 30-11 running

Challenge: Pyramid training

We challenge you to a pyramid training today!


The pyramid training is a form of interval training with the following advantages:

  • Pyramid training increases your muscle strength. Your body gets used to the structural load of an endurance run. The alternation of the pyramid training leads to growth of strength and muscles.
  • With pyramid training more oxygen flows to your muscles, which makes it easier to maintain a higher tempo. By regularly carrying out pyramid training you will increase your average speed.
  • In endurance training you often start running on automatic pilot. Because of the changing tempos of the pyramid, you will stay more focused on your performance during your training.


Follow the schedule below. Run the indicated minutes at your own pace, in between you walk 30 seconds. E.g. 1min running - 30 sec walking - 2 minutes running - 30 sec walking.  The pyramid is built as follows:
1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1

Including the walking, your training will last 29 minutes in total.

Good luck!


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