Pyramid Fartlek Workout
- Run faster or sprint for 1 minute, recover for 1 minute (walk or jog)
- Run faster for 2 minutes, recover for 2 minutes
- Run faster for 3 minutes, recover for 3 minutes
- Run faster for 2 minutes, recover for 2 minutes
- Run faster for 1 minute, recover for 1 minute
For beginners, try this variation where we’ve shortened the higher intensity periods and made the recovery periods consistently 2 minutes each:
- Run faster for 30 seconds, recover for 2 minutes (walk or jog)
- Run faster for 1 minute, recover for 2 minutes
- Run faster for 2 minutes, recover for 2 minutes
- Run faster for 1 minute, recover for 2 minutes
- Run faster for 30 seconds, recover for 2 minutes
Remember, you can do the high intensity segments at your pace, and the recovery intervals walking instead of jogging or running.