DUTHIE PARK PYRAMID SESSION

This week we are tackling an exciting pyramid workout on the wide paths of the magnificent Duthie Park.

Pyramid sessions can be run in a number of  ways, all of which are great for testing your pace judgement and developing your speed. 

The idea of this week's pyramid is that you alternate fast and easy efforts over a variety of time segments, starting at 30secs and working up to 4mins, before coming back down to 30secs. The recovery periods also vary in length.

What we'd like to achieve this week is to run at a consistent pace in each of the fast efforts up to the 4min point at the tip of the pyramid, then try to increase the tempo on the way back down.

After a good warm-up and activation, this is what we'll do:

30 secs fast/30secs easy
60secs fast/60secs easy
2mins fast/2min easy
3mins fast/2mins easy
4min fast/3mins easy
3mins fast/2min easy
2mins fast/2mins easy
60 secs fast/60 secs easy
30 secs fast/30secs easy

The 'easy' recoveries can be static or active: it's up to you to decide, but we'd recommend a combination of both. So, at the end of each fast effort you might walk slowly for a while to allow your heart-rate to fall to a recovery level, but then start jogging slowly in the final 10-15secs of the recovery so that you're not starting the next fast section from a standing position.

Effort level on the way up to 4min should be 6-7 out of 10; on the way down, increase effort to 8,9, or 10.

After the main part of the session is over we may throw in a short (100m) fun relay before finishing off with a slow cool down and some gentle stretches.

We are an all inclusive all abilities friendly group NO ONE will be left behind what ever the pace. 

Our sessions are suitable for ALL RUNNERS regradless of pace.

We are a friendly group and always keen to help newcomers - so come along  - and bring a friend.

Coaching, encouragement and good advice will be on hand throughout.

There's ample free parking and our meeting point will be in front of the Winter Gardens.

Please arrive ready to start at 6pm. The whole session,including warm-ups/cool down and exercises, lasts one hour.

Tuesday 16th July, 6.00pm to 7.00pm

Location: Duthie Park,Aberdeen.

Cost: £6 per person.

Please note

• Please address any enquiries to the hiddenpeakrunning@gmail.com
• Payment will be made via EntryCentral.
• Please think carefully before signing up as there is a policy of no refunds except in circumstances where the event needs to be cancelled by the organisers.
• We may take photos/videos of the session for use on our social media platforms. If you have any concerns about this, please let us know in advance.
• All participants acknowledge that a training session is physically strenuous. As such they must be medically fit to participate and take full responsibility for their own personal health and fitness. Participants are strongly advised to consult a doctor before undertaking any strenuous exercise or training programme.