Went down to my local, very small park the other morning with my friend. It was early morning and it had rained the night before. We had intended to do pyramid intervals (but in circles), our first 10sec run made it very clear that we could end up head over heels slipping at any moment, so we adopted this, just as simple, interval, whilst running on the pavement – head one direction, than turn back:

  1. 10-15 minutes warm-up – jog around in second to third gear
  2. 2 minutes stop and stretch
  3. run as fast as you can go for 10 seconds, jog slowly for 60 seconds
  4. run 20 seconds, jog slowly for 60 seconds
  5. run 30 seconds, jog slowly for 60 seconds
  6. run 40 seconds, jog slowly for 60 seconds
  7. run 50 seconds, jog slowly for 60 seconds
  8. run 60 seconds, jog slowly for 60 seconds
  9. turn around and head back in the other direction
  10. run as fast as you can go for 60 seconds, jog slowly for 60 seconds
  11. run 50 seconds, jog slowly for 60 seconds
  12. run 40 seconds, jog slowly for 60 seconds
  13. run 30 seconds, jog slowly for 60 seconds
  14. run 20 seconds, jog slowly for 60 seconds
  15. run 10 seconds, jog slowly for 60 seconds
  16. Hopefully you are back where you started! Don’t forget to stop and stretch.

Leave your ideas for a variation in the comment boxes below.

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