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. 800m effort (intensity level: 4)
2. 1000m effort (intensity level: 3-4)
3. 1200m effort (intensity level: 3-4)
4. 1000m effort (intensity level: 3-4)
5. 800m effort (intensity level: 4)

Pause: 200-400m each time

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

Intensity level 4:
HFmax: 90-95%
Rule of speech: short 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 1500 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. 5.9km with 1x200m and 3x300m 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. 800m exertion (intensity level: 4)
2. 1000m 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. 1000m exertion (intensity level: 4)
7. 800m 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 1900 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. 9.1km 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 effort and recovery:

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

Pause: 200-400m each time

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

Intensity level 4:
HFmax: 90-95%
Rule of speech: short 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 1900 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. 6.3km 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 effort and recovery:

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

Pause: 200-400m each time

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

Intensity level 4:
HFmax: 90-95%
Rule of speech: short exchanges 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 1900 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. 6.8km 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. 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. 3 minutes of exercise (intensity level: 4)
6. 2 minutes of exercise (intensity level: 4)
7. 1 minute of exercise (intensity level: 4-5)

Break: 1-2 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 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 1300 metres: Distances are marked with signs (every 25-50m). 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 travelled. 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. 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

Both feet point in the same direction, the gaze and shoulders are directed towards the end point of the slackline, the arms are at a 90 degree angle to the slackline (slalckline and arms form a '+' sign), feet at least hip-width apart, knees slightly bent.

Lighten the load:
Perform the exercise close to the attachment; stretch the slackline tightly over a short distance (3-5m); sit a partner in the middle of the slackline to dampen the initial trembling; help a partner by holding their hand (always go with the balancing movement and only stabilise if the slackliner is about to fall).

Make it harder:
Stretch the slackline over a long distance.

1 Slackline

Stepping position, arms held high, pushing leg in front, lifting the swinging leg and lowering the torso, placing the front hand on the floor and turning the body to the side, pushing with the pushing leg and placing the second hand, swinging up to a straddled side handstand, quickly lowering and placing the swinging leg and then straightening up to stand upright.

Variant:
One-handed wheel, jumped wheel, wheel turn (rondat).

The participants practise the movement form independently using series of pictures or based on the instructor's demonstration of the exercise. The instructor (or a partner) gives feedback, provides support and checks that the exercise is being performed correctly.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

Hops, forward swing of the arms, placing the front leg on the floor, placing the arms on the floor and swinging into the side handstand (back hand parallel and front hand transverse to the direction of movement), closing the legs, push-off from the shoulders with a slight turn to land in the standing position facing the starting position.

The participants practise the movement form independently using series pictures or based on the demonstration of the exercise by the sports instructor. The instructor (or a partner) gives feedback, provides support and checks the correct execution of the exercise.

4 soft mats (small) ► indoor version
1 row

outdoor:
turf field

The person behind passes the ball (by hand or foot) between the legs of the person in front, who must react and stop the ball before a certain line.

Variant:
Vary the starting position of the person in front (e.g. kneeling, passing the ball on the side or lying down, lifting the ball over the body).

Per group:
1 ball (football, volleyball, basketball, smolball or handball)

The person behind plays the ball between the legs of the person in front, who must react and stop the ball in front of a certain line.

Variant:
Vary the starting position of the person in front (e.g. kneeling, passing the ball to the side or lying down, lifting the ball over the body).

Pro Gruppe:
1 Intercross-/Unihockeyball

Pro Tn:
1 Intercross-/Unihockey-Stock

The participants throw a volleyball to each other over a thick mat into a field of approx. 5-6 metres defined by marker cones. To prevent an opponent scoring a point, the ball must be caught before it touches the ground. Throws that do not reach the playing field or get stuck on the mat result in a point for the opponent. Throws are only allowed from bottom to top.

► Reactivity

1 mat trolley (large; incl. mat)
1 volleyball
4 cones

Post setup:
The mat trolley serves as a boundary between the two halves of the playing field. The size of the playing field is marked with cones