Stride Pyramid 10-20-30-20-10 s
An easy run finished with a pyramid of relaxed pickups from 10 to 30 seconds and back, with walk breaks, a playful first speed session.
- Duration
- 36 min
- Distance
- 6.5 kmestimated
- Effort
- 41
- Level
- Beginner
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy run, conversational | 25 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalSprint 10 s, fast and relaxed | 10 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 3 | RecoveryRecovery Walk or jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalSprint 20 s, fast and relaxed | 20 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 5 | RecoveryRecovery Walk or jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalSprint 30 s, hold your form | 30 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 7 | RecoveryRecovery Walk or jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalSprint 20 s, fast and relaxed | 20 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 9 | RecoveryRecovery Walk or jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalSprint 10 s, fast and relaxed | 10 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 11 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
After 25 minutes of easy running, this session adds a small pyramid of pickups. You run 10, 20, 30, 20 and 10 seconds at a fast but relaxed pace, each followed by a minute of walking or easy jogging. A short jog finishes the run.
The short efforts work on running form and leg speed without making you tired. Because the efforts change length, you learn to build into a fast pace smoothly and to hold good posture as the pickup gets longer. None of them should feel like a sprint.
It suits beginners who already run three times a week and want a gentle start to faster running. Do it once a week after an easy run. Repeat the pyramid a second time once the first round feels easy.
Tips
- Build to speed over the first few seconds of each pickup.
- Stay tall and keep your hands relaxed.
- Use a flat stretch of path, track or grass.
Good forGeneral fitness5k
Season phaseBase