During the hottest summer days, it can be beneficial to schedule training early in the morning or later in the evening. Here’s an effective interval workout that only takes 45 minutes.

This session consists of seven intervals arranged in a pyramid format. You start with the shortest interval, build up to the longest effort, and then taper back down. The intervals are 1–2–3–4–3–2–1 minutes, with rest periods equal to half the length of each interval.

This means that after a four-minute effort, you rest for two minutes; after three minutes, you rest for 90 seconds, and so on.

Session Facts

Training effects

The purpose of this workout is to train the body to maintain different speeds depending on the length of the interval while still keeping a consistent pace throughout each interval. The goal is to feel quite fatigued after the last interval, which helps trigger maximum capacity.

Warm-up — 15 min

• 15 minutes of jogging
• 5 strides (approximately 100 meters)
• Incorporate running drills into the warm-up

Main session — 20-25 min

• Keep a hard pace from the start
• Despite the hard pace, try to maintain a consistent level throughout the intervals
• The intervals can be run in varied terrain or on a track

Cooldown — 10 min

• Jog or walk for 10 minutes to flush out the body

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