Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 1 minute of exertion (intensity level: 4-5)
2. 2 minutes of exertion (intensity level: 4)
3. 3 minutes of exertion (intensity level: 4)
4. 4 minutes of exertion (intensity level: 3-4)
5. 5 minutes of exertion (intensity level: 3-4)

Pause: 1 minute each

Intensity level 3:
HFmax: 80-90%
Speaking rule: Speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: brief exchange of words

Intensity level 5:
HFmax: 95-100%
Speech rule: no more exchange of words possible

Pyramid training can be carried out as follows:

• Round track: To ensure that the participants have enough space for the run, they can be spread out on the round track for the start. The sports director has all participants in view and can therefore start or stop the intervals by signalling. The participants decide for themselves how to spend the breaks (e.g. on the spot, marching or at a relaxed trot).
• Distance of at least 1500 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs along the specified route for the duration of the respective exercise (observe the running directions as specified by the sports director so that the total length of the route is sufficient) and calculates the distance covered. It is possible for participants to start in stages, whereby the running routes must be determined in order to avoid collisions. If the course allows it, the sports director can give the start/stop signal for all participants (no staggering possible).
• Longer distance race: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, participants wait in place or continue running at a relaxed trot until the break time has elapsed. After the last run, all runners return to the starting point, which takes additional time. Ideally, the running route should roughly correspond to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.

Distance markers (signs with metres)
1 signalling instrument (e.g. whistle)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 1 minute of exertion (intensity level: 4-5)
2. 2 minutes of exertion (intensity level: 4)
3. 3 minutes of exertion (intensity level: 4)
4. 4 minutes of exertion (intensity level: 3-4)
5. 5 minutes of exertion (intensity level: 3-4)
6. 4 minutes of exertion (intensity level: 3-4)
7. 3 minutes of exertion (intensity level: 4)
8. 2 minutes of exertion (intensity level: 4)
9. 1 minute of exertion (intensity level: 4-5)

Pause: 1-3 minutes each time

Intensity level 3:
HFmax: 80-90%
Speech rule: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: concise exchange of words

Intensity level 5:
HFmax: 95-100%
Rule of speech: no more exchange of words possible

The pyramid training can be carried out as follows:

• Round track: To ensure that the participants have enough space available for the run, they can be spread out on the round track for the start. The sports director has all participants in view and can therefore start or stop the intervals by signalling. The participants decide for themselves how to spend the breaks (e.g. on the spot, marching or at a relaxed trot).
• Distance of at least 1500 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs along the specified route for the duration of the respective exercise (observe the running directions as specified by the sports director so that the total length of the route is sufficient) and calculates the distance covered. It is possible for participants to start in stages, whereby the running routes must be determined in order to avoid collisions. If the course allows it, the sports director can give the start/stop signal for all participants (no staggering possible).
• Longer distance race: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, participants wait in place or continue running at a relaxed trot until the break time has elapsed. After the last run, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.

With the same duration of exertion, an attempt is made to ensure that the participants/groups also reach the same distance. However, there is very little time to calculate and record the distances, which makes it difficult to compare runs of the same duration in practice.

Distance markers (signs with metres)
1 signalling instrument (e.g. whistle)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 1 minute of exertion (intensity level: 4-5)
2. 3 minutes of exertion (intensity level: 4)
3. 5 minutes of exertion (intensity level: 3-4)
4. 7 minutes of exertion (intensity level: 3-4)
5. 5 minutes of exercise (intensity level: 3-4)
6. 3 minutes of exercise (intensity level: 4)
7. 1 minute of exercise (intensity level: 4-5)

Break: 1-3 minutes each time

Intensity level 3:
HFmax: 80-90%
Speech rule: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: brief exchange of words

Intensity level 5:
HFmax: 95-100%
Speech rule: No more exchange of words possible

The pyramid training can be carried out as follows:

• Round track: To ensure that the participants have enough space for the run, they can be spread out on the round track for the start. The sports director has all participants in view and can therefore start or stop the intervals by signalling. The participants decide for themselves how to spend the breaks (e.g. on the spot, marching or at a relaxed trot).
• Distance of at least 1900 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs along the specified route for the duration of the respective exercise (observe the running directions as specified by the sports director so that the total length of the route is sufficient) and calculates the distance covered. It is possible for participants to start in stages, whereby the running routes must be determined in order to avoid collisions. If the course allows it, the sports director can give the start/stop signal for all participants (no staggering possible).
• Longer distance race: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, participants wait in place or continue running at a relaxed trot until the break time has elapsed. After the last run, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.

With the same duration of exertion, an attempt is made to ensure that the participants/groups also reach the same distance. However, there is very little time to calculate and record the distances, which makes it difficult to compare runs of the same duration in practice.

Distance markers (signs with metres)
1 signalling instrument (e.g. whistle)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 200m exertion (intensity level: 4-5)
2. 400m exertion (intensity level: 4)
3. 600m exertion (intensity level: 3-4)
4. 800m effort (intensity level: 3-4)
5. 600m effort (intensity level: 3-4)
6. 400m effort (intensity level: 4)
7. 200m effort (intensity level: 4-5)

Break: 200-400m each

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Intensity level 5:
Hmax: 95-100%
Speech rule: no more word exchanges possible

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1100 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 4.6km with 4x200m and 2x300m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 200m exertion (intensity level: 4-5)
2. 400m exertion (intensity level: 4)
3. 800m exertion (intensity level: 3-4)
4. 400m effort (intensity level: 4)
5. 200m effort (intensity level: 4-5)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Speech rule: speak in full sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: short exchange of words

Intensity level 5:
HFmax: 95-100%
Speech rule: no more exchange of words possible

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1100 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 3.4km with 1x200m, 2x300m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 300m exertion (intensity level: 4-5)
2. 600m exertion (intensity level: 4)
3. 1000m exertion (intensity level: 3-4)
4. 600m effort (intensity level: 4)
5. 300m effort (intensity level: 4-5)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Speech rule: speak in full sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: short exchange of words

Intensity level 5:
HFmax: 95-100%
Speech rule: no more exchange of words possible

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants are disturbed who are in a stress phase.
• Distance of at least 1400 metres: Distances are marked with signs (every 25-50 metres). Each participant/each group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 3.8km with 3x200m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 400m exertion (intensity level: 4)
2. 600m exertion (intensity level: 4)
3. 800m exertion (intensity level: 3-4)
4. 1000m exertion (intensity level: 3-4)
5. 1200m exertion (intensity level: 3-4)
6. 1000m exertion (intensity level: 3-4)
7. 800m exertion (intensity level: 3-4)
8. 600m effort (intensity level: 4)
9. 400m effort (intensity level: 4)

Pause: 200-400m each

Intensity level 3:
HFmax: 80-90%
Speaking rule: speak in full sentences

Intensity level 4:
HFmax: 90-95%
Speech rule: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1600 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 9.6km with 3x200m, 4x300m and 1x400m interval sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 400m exertion (intensity level: 4)
2. 600m exertion (intensity level: 4)
3. 800m exertion (intensity level: 3-4)
4. 1000m exertion (intensity level: 3-4)
5. 800m exertion (intensity level: 3-4)
6. 600m exertion (intensity level: 4)
7. 400m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
max HR: 80-90%
speaking rule: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space available for the run, it makes sense to stagger them (spread them out on the track or send them on the course in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1400 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 6.4km with 3x200m, 2x300m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 400m exertion (intensity level: 4)
2. 800m exertion (intensity level: 4)
3. 1200m exertion (intensity level: 3-4)
4. 1600m exertion (intensity level: 3-4)
5. 1200m exertion (intensity level: 3-4)
6. 800m exertion (intensity level: 4)
7. 400m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1700 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 8.0km with 3x200m, 2x300m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 500m exertion (intensity level: 4)
2. 1000m exertion (intensity level: 4)
3. 1500m exertion (intensity level: 3-4)
4. 2000m exertion (intensity level: 3-4)
5. 1500m exertion (intensity level: 3-4)
6. 1000m exertion (intensity level: 4)
7. 500m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space available for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 2000 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 10.0km with 1x200m, 2x300m and 3x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 600m exertion (intensity level: 4)
2. 800m exertion (intensity level: 4)
3. 1000m exertion (intensity level: 3-4)
4. 1200m exertion (intensity level: 3-4)
5. 1000m exertion (intensity level: 3-4)
6. 800m exertion (intensity level: 4)
7. 600m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1700 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 7.6km with 3x200m, 2x300m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 600m exertion (intensity level: 4)
2. 800m exertion (intensity level: 4)
3. 1000m exertion (intensity level: 3-4)
4. 1500m exertion (intensity level: 3-4)
5. 1000m exertion (intensity level: 3-4)
6. 800m exertion (intensity level: 4)
7. 600m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 1700 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 7.9km with 3x200m, 2x300m and 1x400m break sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating exertion and recovery:

1. 600m exertion (intensity level: 4)
2. 800m exertion (intensity level: 4)
3. 1200m exertion (intensity level: 3-4)
4. 1500m exertion (intensity level: 3-4)
5. 1200m exertion (intensity level: 3-4)
6. 800m exertion (intensity level: 4)
7. 600m effort (intensity level: 4)

Pause: 200-400m each time

Intensity level 3:
HFmax: 80-90%
Rule of speech: speak in complete sentences

Intensity level 4:
HFmax: 90-95%
Rule of speech: concise exchange of words

Pyramid training can be completed both on a track and off-road. Running on the track has the advantage that the runner always has control over the distance and the current running pace, which can promote the development of a sense of speed. Whether on the track or off-road, the distances to be covered must be clearly defined for the participants (distance markings). It may also be the case that a turning point is defined if the total distance is not long enough (determine running directions to avoid collisions). After the exertion phase, the participants continue to trot at a relaxed pace until they reach the marker for the next exertion phase (variation: march). To ensure that the participants have enough space for the run, it makes sense to stagger them (spread them out on the track or send them out on the track in a staggered manner). Pyramid training can be carried out as follows:

• Round course: To ensure that the participants have enough space available for the run, they can be spread out on the round course at the start. The participants/groups start the intervals independently, complete the prescribed distances and, if desired, measure the times (note the times so that the same distances are completed in approximately the same time - note-taking is almost impossible to implement in practice). The participants themselves decide how they spend the breaks (e.g. marching or relaxed trotting - however, the same form of recovery should always be maintained in a training session). During the recovery phase, care is taken to ensure that no participants who are in a stress phase are disturbed.
• Distance of at least 2000 metres: Distances are marked with signs (every 25-50 metres). Each participant/group completes the specified distances independently according to the instructions of the sports director (observe running directions so that the total length of the course is sufficient). The times for the respective sections of the course can be recorded independently by the participants if desired (comparison of identical sections). The participants/groups cover the distances to the start of the next interval by marching or at a relaxed trot (keep the same form for training). There is the option of staggering the start of the participants, whereby the running routes must be clearly defined in order to avoid collisions.
• Long-distance circuit: The distances are marked with signs (every 25-50 metres). In the recovery phases, the participants/groups march or trot until the next interval start is marked (always choose the same type of break in a training session). The participants can time the different sections of the course so that the same distances can be compared with each other. After the last interval unit, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible (e.g. 8.3km with 3x200m, 2x300m and 1x400m interval sections).

Distance markers (signs with metres)

Evaluation FTA (group formation)

Participant:
1 heart rate monitor

Participant/group:
1 stopwatch

Pyramid training is a special type of interval training that can be run extensively (longer sections at a brisk pace) or intensively (shorter sections at a very fast pace). As the name suggests, the effort initially increases continuously (in the form of a staircase) and is then reduced again to the same extent. There is always a trotting break between the efforts, which is measured by the intensity of the effort. The units should be run so fast that an interval can just be added at the end (extensive) or another interval would no longer feel possible (intensive). It is important to concentrate on an optimal running technique, because as soon as you are no longer running "cleanly", you are travelling too fast. The individual intervals are run very quickly, but as evenly as possible (the shorter the effort, the higher the intensity and vice versa). For shorter workouts, you cannot rely completely on the heart rate for intensity levels, as the heart rate only adapts to the exertion with a slight delay at the start of the workout.

Running training with alternating effort and recovery:

1. 45 seconds of effort (intensity level: 4-5) - 45 seconds of rest
2. 60 seconds of effort (intensity level: 4-5) - 60 seconds of rest
3. 90 seconds of effort (intensity level: 4) - 60 seconds of rest
4. 60 seconds of effort (intensity level: 4-5) - 45 seconds of rest
5. 45 seconds of effort (intensity level: 4-5)

Intensity level 4:
HFmax: 90-95%
Rule of speech: brief exchange of words

Intensity level 5:
HFmax: 95-100%
Rule of speech: No more exchange of words possible

The pyramid training can be carried out as follows:

• Round track: To ensure that the participants have enough space available for the run, they can be spread out on the round track for the start. The sports director has all participants in view and can therefore start or stop the intervals by signalling. The participants decide for themselves how to spend the breaks (e.g. on the spot, marching or at a relaxed trot).
• Distance of at least 700 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs along the specified route for the duration of the respective exercise (observe the running directions as specified by the sports director so that the total length of the route is sufficient) and calculates the distance covered. It is possible for participants to start in stages, whereby the running routes must be determined in order to avoid collisions. If the course allows it, the sports director can give the start/stop signal for all participants (no staggering possible).
• Longer distance race: The distances are marked with signs (every 25-50m). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, participants wait in place or continue running at a relaxed trot until the break time has elapsed. After the last run, all runners return to the starting point, which takes additional time. Ideally, the running distance corresponds approximately to the distance that can be covered in the time available in order to generate as little additional displacement time as possible.

With the same duration of exertion, an attempt is made to ensure that the participants/groups also reach the same distance. However, there is very little time to calculate and record the distances, which makes it difficult to compare runs of the same duration in practice.

Distance markers (signs with metres)
1 signalling instrument (e.g. whistle)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

For sports leader or per participant/group:
1 stopwatch

Relay race in teams of 4 in the arena: Each group appoints a starting runner who carries a handover stick/ribbon or similar. A runner from each team stands ready in each corner. The starting runner completes the first part of the course before handing over the baton/ribbon to the next runner, who in turn hands over the relay item to the next runner, etc. The starting runner has the task of handing over the baton/ribbon to the next runner. The starting runner has the task of counting how many times he/she has returned to the starting point in the specified time (number of laps). The sports director starts 2 runs of 9 minutes each with a break of 1-2 minutes between the runs (change of direction). The team goal for the second round is to complete more laps than in the first round.

Course: square (max. size of a football pitch). size of a football pitch)

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in full sentences

Variant:
The participants run at different speeds (e.g. participant A: intensity 3; participant B: intensity 2).

4 marking cones/caps
1 handover stick/tape

Sports manager:
1 stopwatch

The instructor sets a time limit in which a given circuit (e.g. athletics track) must be completed. When the time is up, this is signalled by the leader. The instructor positions themselves at the start/finish point accordingly. Participants (or groups) who have not yet completed the lap at this point must increase their pace for the next lap. Participants who have already crossed the start/finish line at this point must slow down their pace for the next lap. To make the exercise interesting for all participants, different times/targets are defined for different strength groups.

Course: circuit

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences

Variant:
The participants can determine the distance they have to cover in the specified time themselves.

1 stopwatch
1 signalling device (e.g. hand whistle)

FTA evaluation (group formation)

Exercise duration: 2 minutes

Pause: 2 minutes and 30 seconds

Repeats: 4 times

Intensity level: 4 (hard)

Max HR: 90-95%

Rule of speech: brief exchange of words

In this type of test, it is important that the participants try to cover the same distance in the specified time for each interval.

The test form can be carried out as follows:

• Round track: To ensure that the participants have enough space available for the run, they can be spread out on the round track at the start. The load starts from the same starting point for each individual runner for each repetition. During the breaks, the participants return to their starting point. This allows participants to check/calculate the distance travelled after each interval. The sports director has all participants in view and can therefore start or stop the intervals with a signal.
• Distance of at least 700 metres: Distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and memorises the distance covered (it is possible to stagger the start of the participants). After the break time has elapsed, the participants run the distance they ran back to the starting point. During the breaks, the participants wait in place or continue running at a relaxed trot, but return to the starting point in good time (end of the previous interval). If the course allows, the sports director can give the start/stop signal for all participants (no staggering possible).
  Variant: If you only have a short course available, you must turn around at the end of the course and continue running in the opposite direction until the end of the load time. At the next interval, the participants run the distance they ran earlier in the opposite direction back to the starting point.
• Longer-distance circuit: The distances are marked with signs (every 25-50 metres). Each participant receives a stop/pulse watch, runs the course independently and calculates the distance travelled (no staggered start of the participants necessary). During the breaks, the participants wait in place or continue running at a relaxed trot until the end of the break time. For each interval, the participants must calculate the distance travelled based on the start/end point of the interval. After the last interval, all runners return to the starting point, which takes additional time.

After each interval, participants either have the option of writing down the distance covered (writing materials available on the track or on Mann) or memorising the four distances to write them down at the end of the test. The distances covered per interval are noted and totalled.

To evaluate the test, the distances covered for the four intervals are totalled. The result is noted down and can be compared with the next test. It is also worth dividing the result by the number of intervals (4) so that you have a comparative value for the individual intervals for the next test.

Distance markers (signs with metres)
1 signalling device (e.g. whistle)

For each participant:
1 heart rate monitor

For the sports director or each participant:
1 stopwatch
Writing materials and notepad

The participants/(small) groups begin in the starting field (in the centre of the field) and run to the numbers in the specified order (ascending or descending) in an endless loop. In order to achieve a stagger, the participants/groups are assigned a different number at the start. After touching a number, they return to the starting field before they can run to the next number (variant: run directly to the next number).

Exercise field: approximately the size of half a football pitch; the numbers from 1-9 (possibly including posters) on the field.

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: speak in complete sentences.

Variants:

• Specify shift forms:
  • Reduce intensity for running ABC exercises (e.g. knee lift, sideways run).
  • Select a strengthening form for the shift (e.g. four-footed gait, double jumps, lunges).
• Integrate strengthening exercises:
  • A strengthening exercise corresponding to the number must be repeated for each number (e.g. seven jumping jacks for number 7);
  • A strengthening exercise is performed for each number according to a postcard (e.g. 20 push-ups).

1 number boards (no. 1-9) or 9 numbered whey cones
4 marking cones or route tape (starting field)

FTA evaluation (group formation)

Per participant:
1 heart rate monitor

9 control posters ►Variation of the exercise

A circuit (e.g. athletics track) should be completed several times in the same time. In the first run, one participant completes the course at as constant a pace as possible in accordance with the specified intensity range. The partner stops the time needed for this, but does not tell the runner. The roles are then swapped and the partner runs the course. The time is also recorded here.

The first runner then starts the second/next run with the aim of completing the course in exactly the same time as their first run. The partner stops the time and calculates the difference to the first run. The tasks are switched again and the differences are compared.

Course: Circular run; from A to B and back again

Intensity level: 3 (medium)

HFmax: 80-90%

Speech rule: Speak in complete sentences

Variant:
Complete the same course a certain amount of time faster or slower

.

Per participant:
1 heart rate monitor

Per group:
1 stopwatch