5 hardy Goodgym folks braved the headwinds and unexpected drizzle to join us for our Weekly Fitness Session at the Emirates Stadium. We had a Pyramid session prepared tonight- an endurance running workout developed to improve pacing control and threshold running ability.

We performed a few dynamic exercises as part of our warm up, as Trainer Simon laid out a short course with a few cones. The work-out involved the following steps:

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)

Our team did an excellent job on this session- maintaining pace and consistency throughout the session. Well done!

Next week's session will be the final fitness workout at the Emirates on a Monday evening, as we have community missions and group runs planned from August 10th.

Sign up here for next week's workout- The Killer Kilometre!

https://www.goodgym.org/happenings/weekly-fitness-session-killer-kilometre-august