1. Health

Discuss in my forum

Pyramid Speed Interval Workout for Track

Run Faster Race Times

By

Updated April 13, 2013

Runner on track
Cavan Images
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.

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.