Pyramid
Efforts of 1, 2, 3, 4, 3, 2 and 1 minutes, each followed by half as long easy. Run the long ones a little slower than the short ones: around 5 km race pace for the four minutes, quicker for the ones. Save something for the way down.
- Time
- 39 min
- Main set
- 1-2-3-4-3-2-1 min
- Good for
- Run, Track, Treadmill
Warm-up1-2-3-4-3-2-1 minCool-down
The session
- 10:00Warm-upEasy
- 1:00WorkHard
- 0:30RecoveryEasy
- 2:00WorkHard
- 1:00RecoveryEasy
- 3:00WorkHard
- 1:30RecoveryEasy
- 4:00WorkThe top. About 5 km race paceHard
- 2:00RecoveryEasy
- 3:00WorkHard
- 1:30RecoveryEasy
- 2:00WorkHard
- 1:00RecoveryEasy
- 1:00WorkLast one. Empty the tankAll-out
- 5:00Cool-downEasy
How to pace it
Match the pace to the length: around 5 km race pace for the four-minute top, a little quicker for each shorter step. The way down is where the session is won. Hold back on the climb so the last one-minute effort can be your fastest.
Who it’s for
Runners who get bored by identical reps. The changing lengths keep your head busy, and one session covers a range of paces.
Running it as a group
Seven efforts of four different lengths are hard to keep track of in your head. The voice calls each interval and its effort, so nobody has to ask how long this one is.
Host the Pyramid in PacePack
Pick it from the program library, share the code, and every phone in the group runs it on the same second, with a voice calling every interval and its effort.
The program library is part of Pro, with a 7-day free trial on the yearly plan. On Free, you can host Quick sessions of work and recovery with up to three runners.
iPhone only for now. Android is coming soon.
