Pyramid intervals 300m-1200m

Plan suited for a 600m road (eg the road to nature).

Need to mark out the following distances:-

Distance
200m
400m
600m

step	dist	info	End point	recovery
1	300m	out	300m	60s
2	300m	out	600m	60s
3	600m	back	0m	90s
4	1200m	out and back turn at 600m	0m	120s
5	600m	out	600m	90s
6	300m	back	200m	60s
7	300m	back	0m	60s

Total distance 3.6km

Alternative

Total distance 3.2km

Pyramid intervals 200m-1200m

Plan suited for a 600m road (eg the road to nature).

Need to mark out the following distances:-

Distance
200m
400m
600m

step	dist	info	End point	recovery
1	200m	out	200m	30s
2	400m	out	600m	60s
3	600m	back	0m	90s
4	1200m	out and back turn at 600m	0m	120s
5	600m	out	600m	90s
6	400m	back	200m	60s
7	200m	back	0m	30s

Total distance 3.6km

Alternative

Total distance 3.2km

Intervals mainly 600m with last a couple of 300m

Plan suited for a 600m road (eg the road to nature).

Need to mark out the following distances:-

Distance
300m
600m

step	dist	info	End point	recovery
1	600m	out	600m	90s
3	600m	back	0m	90s
1	600m	out	600m	90s
3	600m	back	0m	90s
1	600m	out	600m	90s
7	300m	back	300m	60s
7	300m	back	0m	60s

Total distance 3.6km

Intervals mixture of 600m and 300m

Plan suited for a 600m road (eg the road to nature).

Need to mark out the following distances:-

Distance
300m
600m

3 sets of the following repitions

Total distance 3.6km

Intervals 1200m, 600m 300m

Plan suited for a 600m road (eg the road to nature).

Need to mark out the following distances:-

Distance
300m
600m

step	dist	info	End point	recovery
4	1200m	out and back turn at 600m	0m	120s
4	1200m	out and back turn at 600m	0m	120s
1	600m	out	600m	90s
7	300m	back	300m	60s
7	300m	back	0m	60s

Total distance 3.6km

8 x 2 min intervals

No distances need to be marked out

4 sets of

6min/km pace (332*8) Total distance 2.6km

5min/km pace (400*8) Total distance 3.2km

4min/km pace (500*8) Total distance 4.8km

1min, 1.5min, 2min intervals

No distances need to be marked out

step	time (mins)	info	distance (meters)	recovery
1	1.0	out	166-268	30s
2	1.0	back	166-268	30s
3	1.5	out	250-400	60s
4	1.5	back	250-400	60s
5	2.0	out	330-530	90s
6	2.0	back	330-530	90s
3	1.5	out	250-400	60s
4	1.5	back	250-400	60s
1	1.0	out	166-268	30s
2	1.0	back	166-268	30s

Time (mins)	pace		Distance (meters)
	min/km	min/mile
1	3:43	6:00	268
	4:00	6:26	250
	5:00	8:03	200
	5:35	9:00	179
	6:00	9:40	166
1.5	3:43	6:00	402
	4:00	6:26	375
	5:00	8:03	300
	5:35	9:00	269
	6:00	9:40	249
2	3:43	6:00	536
	4:00	6:26	500
	5:00	8:03	400
	5:35	9:00	358
	6:00	9:40	332

Pyramid 1min, 1.5min, 2min

6min/km pace (166*4)+(249*4)+(332*2) Total distance 2.3km

5min/km pace (200*4)+(300*4)+(400*2) Total distance 2.8km

4min/km pace (250*4)+(375*4)+(500*2) Total distance 3.5km

Pyramid 1min, 1.5min, 2min, 2min

6min/km pace (166*4)+(249*4)+(332*4) Total distance 3.0km

5min/km pace (200*4)+(300*4)+(400*4) Total distance 3.6km

4min/km pace (250*4)+(375*4)+(500*4) Total distance 4.5km

Track 400m intervals

Plan suited for a 400m track, as the distances needs marking every 50m of the 400m track.

Distance
each 50m

Each repetition

If group becomes too spread out, stop and regroup at the walk stage

Groups

Lakeside Park, Glan Llyn 500m and 300m intervals

Jog to entrance of Lakeside Park, Glan Llyn Bessemer Drive outside Glan Llyn School map (about 3km from the stadium - takes between 15 and 20mins to run to the start).

Warn people that it will be 3km warm up to the starting point - just in case some want to drive to the start and do a shorter warm up

Walk to north corner of Lakeside Park map.

Note: select satellite view to see the points on the maps.

Each repetition

• 50% effort around the east looping side of the park that is a semi-circle - about 500m.
  • At the start of each rep remind the group that this is 50% effort
  • otherwise after a couple of reps the pace on this stint becomes almost as fast as the next 300m stretch.
• Hard effort back to the starting point along the west straight path of the park - about 300m

Rest for 2 minutes after each rep

If there are fewer than 3 leaders, then

• Either the leader stay at start and time the rest periods for each group. Ensure that at least one person in each group knows the course.
• Or ask someone in each group to do the rest timing - start timing when the last person in a group finishes.

Groups

Track 5, 4, 3, 2, 1

Warm up

2 laps of the track

Drills

Main set

There must be a change in pace between all segments so emphasise don’t start too fast!

All groups do 2 sets

Usk loops

Notes

Agree strategy before reps starts about the return - either each group returns separately once completed their reps or wait until all groups have finished and run back together.

Warm up

Run from NISV to Costa Coffee on the west side of the SDR river bridge.

Run along new houses (Redshank Walk) then under the SDR bridge and up the new walkway. (this reduces the number of crossings on the busy roads)

Meet by the traffic lights near Costa Coffee.

This is about a 2km run

Each repetition

One rep is a circular run from Costa Coffee towards town center along Usk Way

Join East Dock Road to return to Costa Coffee

Each loop is 1.25km

2 minute rest between reps

Groups

Track

Notes

2.5 laps at slow pace seemed too long for group 4, everyone was chatting and a bit too relaxed

I'd suggest just 1.5 laps at this pace and would then reduce the overall distance and make all the groups finish closer

Each rep would then be 1.2km, with 4 reps that would make a total of 4.8km

Warm up

2 laps of the track

Group 4 and 5

Each repetition

1000m (2.5 laps) slow/jogging pace

400m (1 lap) fast pace (slighly faster than 5k pace)

200m (0.5 lap) very fast pace

Distance per rep = 1.6km

Number of sets

3 minute rest between sets

4 sets for group 4 - total of 6.4km

3 sets for group 5 - total of 4.8km

Group 6 repetition

Each repetition

800m (2 laps) slow/jogging pace

400m (1 lap) fast pace (slighly faster than 5k pace)

200m (0.5 lap) very fast pace

200m (0.5 lap) fast walk

Distance per rep = 1.6km

Number of sets

3 minute rest between sets

2 sets - total of 3.2km

Cool down

2 laps of the track

Drills

• Bum kicks
• High knees (also known as "A" skips)
• "A" skips
• "B" skips
• Power skips
• Side to side skips
• Straight Leg Run

Definitions

"A" skips

skiping but bringing the front knee high in the air, raising the opposite arm.Video

"B" skips

This is just like the "A" skip, except after you drive the knee up, then extend the knee. Knee extension happens passively as you snap the leg back down with your glutes and hamstrings, pawing your foot to the ground. Video

Power skips

Same as "A" skips but using more force and driving the knee up pushing yourself off the ground

Side to side skips

Bring feet together and then to shoulder width apart, swinging arms crossing in front of the body to wide apart

Straight Leg Run

Keep legs straight kicking out in front and keeping body vertically straightVideo

Carioca

Step to the side first leg, then cross the second leg in front of the first leg, then step to the side again with the first leg, then cross the second leg in behind of the first legVideo

Benefits