Christmas Tree Pyramid Session 18/12

16 December 2025 - By David Jobling

Thursday’s session this week is a take on our traditional “Christmas Tree” Pyramid.

It’s 4-3-2-1-30-1-2-3-4 efforts and it’ll all be over in exactly 30 minutes for everyone!

Meet  7.30pm warmed up & ready at “Redrow” location junction of Porter Way/Raven Drive (///daisy.dish.empire).

The session main part excluding warm up & warm down will be available via Final Surge, it’s also broken down below if you intend to self program in Garmin or manage the session manually instead please. It’s not a location where your coaching team will be able to help with whistle alerts.

Please try a controlled & different mix of pacing, picking up the pace as the efforts get shorter and then gradually back off as they get longer, something like: 10k/5M/5k/-5k/Strides/-5k/5k/5M/10k pacing?

Recovery – walk/jog.

Lysia and I look forward to meeting up with everyone on Thursday!

Run Type	Effort Time	Recovery
	0:04:00	0:01:30
	0:03:00	0:01:30
	0:02:00	0:01:00
	0:01:00	0:01:00
	0:00:30	0:01:00
	0:01:00	0:01:00
	0:02:00	0:01:00
	0:03:00	0:01:30
	0:04:00	SessionEnd
Time Totals	0:20:30	0:09:30