THE KINGSWELLS TRAIL PYRAMID 

This week we are tackling an exciting pyramid workout on a series of sligthly undulating off-road paths at Prime Four, Kingswells. 

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 hard 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 is to run at a consistent pace in each of the hard efforts up to the 3min point at the tip of the pyramid then try to increase the tempo on the way back down.

This is what we'll do:

30 secs hard/30secs easy

1min hard/1min easy

2mins hard/1min easy

3mins hard/2mins easy

4min hard/2mins easy

3mins hard/2min easy

2mins hard/1mins easy

1min hard/1min easy

30 secs hard/30secs easy.

This is an all inclusive session suitable for all runners. No-one will be left behind.

It contains our usual winning formula which provides a challenging running workout within a fun and relaxed environment.

We'll kick off with a light jog,some gentle activation exercises and a few strides - all designed to get you properly warmed up before tackling the core part of the session. The workout finishes with a slow cooldown jog and optional post-run exercises.

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.

LOCATION: Meet at the front door of Kingswells Village Hotel ready for a 6pm start - plenty parking nearby.

Cost of Session: £6 per person.