Camino London Ultra 50km: Week 10: Speed Session

A key base building session for those training for the Camino London Ultra 50km, but also available for anyone looking for a varied workout:

Week 10: Pyramid Session

4 minute run (50% effort, easy breathing)

90 second rest

3 minute run (60% effort- 10 mile- half marathon pace)

75 second rest

2 minute run (70% effort- 10km pace- working hard)

60 second rest

1 minute run (80-90% effort- 5km effort)

3 minute rest

1 minute run (80-90% effort- 5km effort)

60 second rest

2 minute run (70% effort- 10km pace- working hard)

75 second rest

3 minute run (60% effort- 10 mile- half marathon pace)

90 second rest

4 minute run (50% effort, easy breathing)

(20 minute run, 10.5 minute rest)

The structure for this workout starts with shorter, faster reps, moving into longer, less intensive reps, and then back towards the quick intervals. The objective would be to maintain similar performances between the first and the final repeats, and to keep a smooth transition between intensity and pace.