This week, we tackle the ‘Pyramid’. This is a variation on the standard interval session we did at the beginning of the season.

This is a workout that forces you to shift gears and adjust your pacing as you ‘ascend’ the pyramid and ‘descend’ the pyramid. It’s a workout that starts fast, gets a bit slower in the middle, and finishes fast.

We’ll do our normal warmup routine before we segue onto the track to tackle this one.

You’ll have the choice of tackling ‘1’ of the following ‘pyramids’…..

Pyramid #1

• 200M hard followed by 200M recovery walk/jog
• 400M hard followed by 50% recovery
• 600M hard followed by 200M recovery walk/jog
• 800M hard followed by 50% recovery
• 600M hard followed by 200M recovery walk/jog
• 400M hard followed by 50% recovery
• 200M hard followed by 200M recovery walk/jog
• 1-2 lap cooldown

Pyramid #2

• 400M hard followed by 50% recovery
• 600M hard followed by 200M recovery walk/jog
• 800M hard followed by 50% recovery
• 1,000M hard followed by 200M recovery walk/jog
• 800M hard followed by 50% recovery
• 600M hard followed by 200M recovery walk/jog
• 400M hard followed by full recovery
• 1-2 lap cooldown

This workout provides a great opportunity to engage a variety of ‘gears’, work on your pacing, and run strategically!