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Pyramid Speed Interval Workout

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Updated April 08, 2014

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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

Interval How to Run
Warm up 5 minutes - walk/slow jog
Work Interval 1 minute at 5K race pace
Rest Interval Recover (easy pace) for 1 minute.  
Work Interval 2 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 3 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 4 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 5 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 4 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 3 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 2 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes.
Work Interval 1 minute at 5K race pace
Cool down Slowly jog for 5 minutes.


Also see:

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