Do you know that there are many different types of running workouts? If you follow a running training plan, you probably know this, but we always look for new challenging sessions to attempt when we don’t follow a plan.
It’s an interval running session that develops your aerobic endurance. Knight says he likes double pyramid speed workouts because they help develop a higher range of gears when he runs. It is vital that you increase your top speed and improve cardiovascular endurance.
If you start out with tight muscles, joints and ligaments, you won’t be able to do your best. Knight has programmed a six-move mobility-focused routine to prepare you for the speed drills.
Knight says that before any intense running session you should always spend a few minutes getting your body ready. It goes for your upper body as well.
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Rory Knight’s Running Workout
One mobility running workout, two pyramids, and a warm-down are part of the session. Knight says that it is common to feel locked up and tight in your lower and upper bodies before running. Instead of heading straight for the pyramids, start with the below exercises.
If you want to scale the pyramids, you need to do some light running for five minutes.
The runner increases intensity as they reach the summit, before decreasing it as they descend the other side.
There are two tables detailing the duration, rest and intensity. The goal is to run at an intensity of 80% of your maximum effort for 60 seconds, then rest for 60 seconds. Interval two goes up to 90 seconds at 80% and then another 60 seconds of rest.
Knight says to take a three-minute break between pyramids and not to go out too hot.
Warming down after the workout is necessary. If you want to lower your heart rate and body temperature, you have to keep moving, jog or walk. Try these stretches for runners if you haven’t already done one.
Mobility Running Workout
Knight is showing the first three movements.
1 T-spine rotation
The reps are on each side.
Lie on your side with your knees bent and your arms extended in front of you. Imagine if you squeezed a pillow between your knees, then raised your arm and rested it on the floor behind you. The knees and bottom arm shouldn’t be moving. When you have completed all the reps on one side, switch to the other side.
2 Thread the needle
The reps are on each side.
Your shoulders should be above your hands to start on the fours. Place your right arm through the space between your left knee and arm, rotating your torso until you reach for the floor. Go back to the beginning and go back to the other side.
The reps are on each side.
Lie on your side with your knees bent and your arms extended in front of you. Reach the top arm as far away as you can, then sweep it around your body. Keep your arm close to the floor and keep the other arm in place.
The last three movements have been demonstrated by Knight.
4 90/90 forward fold
The reps are on each side.
You should sit with your knees bent at 90 and your feet flat on the floor. Your knees will fall to one side if you keep rotating. You will be able to open up your hips. If you want to exaggerate the stretch around your pelvis, lean your torso forward from here and repeat on the other side.
5 Glute bridge march
The reps are on each side.
Lie on your back with your legs crossed on the floor. Put your knees, hips and shoulders in proper alignment by raising your hips. If you want to fire up your chain, you have to keep your core tight.
6 Adductor rock backs
The reps are on each side.
Your shoulders should be above your hands to start on the fours. One leg should be extended to the side. You can exaggerate the stretch in the adductor muscles by rocking your body backwards. As you breathe out, rock back to help sink into the movement.
Double Pyramid Speed Workout
Pyramid #1
| Interval | Duration | Rest | Intensity |
|---|---|---|---|
| 1 | 60sec | 60sec | 80% |
| 2 | 90sec | 60sec | 80% |
| 3 | 120sec | 60sec | 80% |
| 4 | 90sec | 60sec | 90% |
| 5 | 60sec | 60sec | 90% |
Rest for a further three minutes.
Pyramid #2
| Interval | Duration | Rest | Intensity |
|---|---|---|---|
| 1 | 30sec | 60sec | 80% |
| 2 | 45sec | 60sec | 80% |
| 3 | 60sec | 60sec | 90 |
| 4 | 60sec | 60sec | 90% |
| 5 | 45sec | 60sec | 100% |
| 6 | 30sec | 60sec | 100% |