It’s understandable for a runner to work out more intensely during practice than in a race. What other way could you get faster? Mondays were usually meant to be for upper body strengthening which meant sit ups and pushups. Tuesdays were cardio, which was tough because running stairs was always killer and the same goes for running actual killers. Wednesdays were like Mondays and Thursdays were like Tuesdays. Recently our schedule changed thanks to the weather. Since we are able to run outside, every day has turned into non-stop running.
A pyramid, as we call it, would be to run a 50 meter distance at 60%, jog back, run 50 meters at 70%, jog back, run 50 meters at 80%, jog back, 50 meters at 90%, and jog back. After that we run three 100 meters, then two 200 meters, then one 400 meters all at 90%. At this point I’m already exhausted, but it’s only half way over. We have to go back down the pyramid! On some days we still have to do a round of cardio circuits after the pyramid. I complain and say I’m going to die, but I always end up finishing just like I would do in a race.