Contents

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

stepdistinfoEnd pointrecovery
1 300mout300m60s
2 300mout600m60s
3 600mback0m90s
41200mout and back turn at 600m0m120s
5 600mout600m90s
6 300mback200m60s
7 300mback0m60s

Total distance 3.6km

Alternative

stepdistinfoEnd pointrecovery
4800mout and back turn at 400m0m120s

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

stepdistinfoEnd pointrecovery
1 200mout200m30s
2 400mout600m60s
3 600mback0m90s
41200mout and back turn at 600m0m120s
5 600mout600m90s
6 400mback200m60s
7 200mback0m30s

Total distance 3.6km

Alternative

stepdistinfoEnd pointrecovery
4800mout and back turn at 400m0m120s

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

stepdistinfoEnd pointrecovery
1 600mout600m90s
3 600mback0m90s
1 600mout600m90s
3 600mback0m90s
1 600mout600m90s
7 300mback300m60s
7 300mback0m60s

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

stepdistinfoEnd pointrecovery
1 600mout600m90s
2 300mback300m60s
3 300mback0m60s

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

stepdistinfoEnd pointrecovery
41200mout and back turn at 600m0m120s
41200mout and back turn at 600m0m120s
1 600mout600m90s
7 300mback300m60s
7 300mback0m60s

Total distance 3.6km

8 x 2 min intervals

No distances need to be marked out

4 sets of

steptime
(mins)
infodistance
(meters)
recovery
12.0out332-50060s
22.0back332-50060s

Time
(mins)
paceDistance
(meters)
min/kmmin/mile
23:436:00536
4:006:26500
5:008:03400
5:359:00358
6:009:40332

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

steptime
(mins)
infodistance
(meters)
recovery
11.0out166-26830s
21.0back166-26830s
31.5out250-40060s
41.5back250-40060s
52.0out330-53090s
62.0back330-53090s
31.5out250-40060s
41.5back250-40060s
11.0out166-26830s
21.0back166-26830s

Time
(mins)
paceDistance
(meters)
min/kmmin/mile
13:436:00268
4:006:26250
5:008:03200
5:359:00179
6:009:40166
1.53:436:00402
4:006:26375
5:008:03300
5:359:00269
6:009:40249
23:436:00536
4:006:26500
5:008:03400
5:359:00358
6:009:40332

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

stepdistinfo
1400mrun
250mwalk
350mjog

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

Groups

Group no.No of reps
per set
No setsTotal
distance
4334.5 km
5424.0 km
6323.0 km

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

Rest for 2 minutes after each rep

If there are fewer than 3 leaders, then

Groups

Group no.No of repsTotal
distance
464.8 km
554.0 km
643.2 km

Track 5, 4, 3, 2, 1

Warm up

2 laps of the track

Drills

Main set

DurationEffort levelRecovery time
5 Mins40-50% effort 60 secs
4 mins50-60% effort 90 secs
3 mins60-70% effort120 secs
2 mins70-80% effort150 secs
1 min 80-90% effort180 secs

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

Group no.No of repsTotal
distance
456.25 km
545.00 km
633.75 km

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


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

Butt-kicks
improves quadricep and hip flexor flexibility while reinforcing high cadence
High Knees
reinforces mid foot landing, high cadence, and hamstring flexibility
A-Skip
reinforces mid foot landing, high cadence, and improves coordination and activates the Quadriceps, Glutes, Hip flexors, Hamstring, Calf muscles, Tibialis anterior and Core muscles
B-Skip
improves coordination and hamstring flexibility
Butt-kicks
increases hip flexor strength and reinforces mid foot landing
Carioca
improves coordination and increases hip flexibility
Straight-leg bounds
activates glutes and improves coordination