This workout is similar to the
Treadmill Pyramid Speed Interval 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.
Pyramid Speed Interval Workout for Track
| Interval |
How to Run |
| Warm up |
5 minutes - walk/slow jog |
| Work Interval |
1 lap (400m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
|
| Work Interval |
2 laps (800m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
| Work Interval |
3 laps (1200m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
| Work Interval |
4 laps (1600m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
| Work Interval |
3 laps (1200m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
| Work Interval |
2 laps (800m) at 5K race pace |
| Rest Interval |
Recover (easy pace) for half of work interval time. |
| Work Interval |
1 lap (400m) at 5K race pace |
| Cool down |
Slowly jog for 5 minutes. |
