Workout of the Day

« October 5, 2026

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Moises Benavente Miana	40		ESP		5,354	1:46.4
2	Kevin CARRIER	33		FRA		5,261	1:48.3
3	Vincent Guy Shepherd	38	Blacktown, NSW	AUS	Aussie Roos	5,150	1:50.6
4	Thibault Sonneville	40		FRA		5,090	1:51.9
5	Cyril Rodrigues	46		FRA		5,044	1:53.0
6	Erwan Le Pape	41		FRA		5,013	1:53.7
7	Adrian Scheuermann	29		GER		4,983	1:54.3
8	Daniel Larsson	35		SWE		4,959	1:54.9
9	Esteban (Chicho) Quesada	45	3 Ríos	CRC		4,860	1:57.2
10	Peter Byrne	66	Scotland	GBR	The Diamonds (Over Sixties Erging Group)	4,804	1:58.6
11	Mark Shute	35		NZL		4,786	1:59.0
12	Oddur Thorarinsson	59		ISL		4,773	1:59.4
13	Leonardo de Florio	34		ITA		4,772	1:59.4
14	Barka Djidda	52		FRA		4,771	1:59.4
15	Manu Duhaut	52		FRA		4,741	2:00.2
16	Warren Rozen	47	VIC	AUS		4,736	2:00.3
17	John Sherrington	54		GBR		4,727	2:00.5
18	Hannu Heinilä	59		FIN		4,711	2:00.9
19	Mohamed Amer	41		FRA		4,705	2:01.1
20	Chad McClellan	54	Omaha, NE	USA		4,665	2:02.1
21	Sander de Waard	57		NED		4,659	2:02.3
22	Jarrett Reichle	43		USA		4,627	2:03.1
23	Erik N	57		SWE		4,615	2:03.5
24	Greg Faber	47	San Diego, CA	USA		4,614	2:03.5
25	Simon Vallance	44		GBR		4,585	2:04.3
26	Michael Rutherford	66	Hound Lounge Around	USA	The Diamonds (Over Sixties Erging Group)	4,572	2:04.6
27	Nick Wong	51	Charleston, SC	USA	U.S. Coast Guard Academy	4,568	2:04.7
28	Jason Lucas	47		GBR		4,511	2:06.3
29	Antonio Gonzalez III	44		USA		4,491	2:06.9
30	Joel Tainui Avaepii	49		FRA		4,489	2:06.9
31	Felix W	31		SWE		4,479	2:07.2
32	Jeff Fisher	63	Tulsa, OK	USA		4,462	2:07.7
33	Adam Pollock	39		GBR		4,449	2:08.1
34	Dag Foseid	63	Stord	NOR		4,439	2:08.4
35	Peter Thissen	52		NED		4,435	2:08.5
36	Joe Rivera	60	orange park, FL	USA		4,404	2:09.4
37	Grant Clarke	45		GBR		4,363	2:10.6
38	Maxime Sireau	36		FRA		4,360	2:10.7
39	Zander Strachan	43		GBR		4,359	2:10.7
40	Adrian Patryk	47	Poznań	POL		4,322	2:11.8
41	Michael Völker	53		GER		4,321	2:11.9
42	Roy Norrington	58		NZL		4,288	2:12.9
43	Jamie Graham	29		GBR		4,274	2:13.3
44	John Jeffries	59	Frederick, MD	USA		4,242	2:14.3
45	Makhled Namshan	39		KSA		4,239	2:14.4
46	Mike Whiting	47		GBR		4,184	2:16.2
47	Darron Pitman	-	Ferndown	GBR	The Diamonds (Over Sixties Erging Group)	4,151	2:17.3
48	Kai Gläßer	51		GER		4,135	2:17.8
49	Troy Scarbrough	49	Jacksonville, FL	USA		4,108	2:18.7
50	Matt Montgomery	44		GBR		4,077	2:19.8