Pyramid Speed Interval Workout

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Time flies by when you're running the Pyramid Speed Interval Workout, since it requires you to pay so much attention to your interval times. The concept is that you're going up and down a "pyramid" by starting your hard interval at a one-minute segment, going up to a five minute segment, and then working your way back down to one minute.

You can do it on a treadmill or outdoors (with a watch, of course.)

Pyramid Speed Workout

IntervalHow to Run
Warm up5 minutes - walk/slow jog
Work Interval1 minute at 5K race pace
Rest IntervalRecover (easy pace) for 1 minute. 
Work Interval2 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval3 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval4 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval5 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval4 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval3 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval2 minutes at 5K race pace
Rest IntervalRecover (easy pace) for 2 minutes.
Work Interval1 minute at 5K race pace
Cool downSlowly jog for 5 minutes.


Pyramid Speed Interval Workout for Track

This workout is similar to the above workout, but it's easier to do on an indoor or outdoor 400m track.

The concept is that you're going up and down a "pyramid" by starting your hard interval with one lap (400m), adding another lap until you get to four laps, and then working your way back down to one lap.

IntervalHow to Run
Warm up5 minutes - walk/slow jog
Work Interval1 lap (400m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time. 
Work Interval2 laps (800m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time.
Work Interval3 laps (1200m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time.
Work Interval4 laps (1600m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time.
Work Interval3 laps (1200m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time.
Work Interval2 laps (800m) at 5K race pace
Rest IntervalRecover (easy pace) for half of work interval time.
Work Interval1 lap (400m) at 5K race pace
Cool downSlowly jog for 5 minutes.

 

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