Improve your aerobic threshold with this pyramid tempo workout – Canadian Running Magazine

Albert Einstein He once said, “If you do the same things as everyone else, you will get the same results as everyone else.” Instead of doing a steady beat for a certain amount of time, switch things up by splitting the interval and speed on each rep. A tempo workout is a slight burst of speed that you can execute at a comfortable level. A former coach once told me that if you can’t answer a question or speak without feeling fatigued, then you’re going too fast.

Switch up your workouts this spring/summer with this pyramid progression rhythm designed to get your legs moving and help build your aerobic endurance, so when you run your next race, you’ll have extra gear when you need it.

The training

Four minutes, eight minutes, 12 minutes, eight minutes, four minutes (two minute slow jog rest between reps)

Start the workout about 30 to 40 seconds per mile slower than your 5K or 10K race pace for the first four-minute section, then gradually increase the pace by five seconds per mile for each repetition. The first two reps should feel extremely easy, with the legs starting to feel fatigued near the end of the third and fifth reps.

By the time of the last rep, your pace should be about 20-25 seconds faster than the pace you started with. On the last two reps, focus on maintaining your form and staying comfortable when you start to feel tired.

This workout is ideal for all runners training for races between 5K and half marathons as it increases your lactate threshold, which is particularly important because it increases the speed at which you can run long distances without lactate building up in your muscles .