Workout: Interval Pyramids or Pyramid Workdouts

Workout Summary: The pyramid is really a whole class of workouts in which you will run progressively longer intervals followed by progressively shorter ones. If you were to chart out the distances of the intervals, they look like a pyramid with the distances getting longer on one side (200M, 400M, 800M, 1,200M) and then getting shorter on the other (1,200M, 800M, 400M, 200M). What’s nice about this type of workout is that the progressively longer nature of the up side of the pyramid means will mean that each interval generates more running while fatigued (a good thing) and the down side allows you to mentally get relief as the intervals get shorter.

Pyramids are also nice, because they can be configured in many different ways to keep them fresh and fun. For example, on days when you are looking to extenuate distance, you might start the intervals longer (1,200, 1,600, 2,000) and on days when looking for more speed start them shorter (50M, 100M, 200M, 400M). They aren’t as boring a running countless reps of the same interval over and over again either.

Background: Pyramids are a great tool to get you to run longer intervals, plain and simple. If you are faced with running 1,600Ms, 2,000Ms, or 3,200Ms — those can be a hard pill to swallow. They are just mentally tough because they are long. But what if you eased into them and got a chance to really get into the groove of the workout before having to stomach these longer runs? The Pyramid does just that. If you ultimately are looking to get in some work at the 1,600M distance, for example, a pyramid that takes you from 800M up and back down again might be much more palatable for you. The workout might look like this: 800M, 1,200M, 1,600M, 1,600M, 1,200M, 800M. If your coach wanted you to run 4×1,600M — this might be a mentally easier workout option, but it will achieve a similar goal. You’ll still run the combined four miles of intervals (actually 4 1/2 miles in the Pyramid option), but with the mentally easier ramp up and ramp down. You are also more likely to run the 1,600Msintervals at the correct pace, because you’ll be warmed-up and less likely to go out too fast as you approach them.

Where to do this workout: It is best to do this workout on the track for the sake measurement and simplicity. While Pyramids can be done on the road or on the treadmill, usually using time as an alternative of measurement (e.g. 1 minute, 2 minutes, 4 minutes, 2 minutes, 1 minute). The track is probably the easiest place to do these.

How fast to do this workout: The pace of these workouts is going to depend on the nature of the workout itself — they may be done at your 5K pace if focusing on shorter intervals or 10K pace if working with longer ones. The important thing to keep in mind is that the pace should be the same for all of the intervals from the start to the finish of the workout.

Nice things about this workout: Like last week’s workout, this is a nice workout when you are mentally fatigued and you need a little help getting started. The down-side of the pyramid always feels nice as well. The shorter reps get easier as you’re coming back down.

When can you start? This workout is good for all levels. Beginners can use a shorter pyramid like 200M, 400M, 800M, 400M, 200M. Advanced runners can add more and longer intervals — for example 200M, 400M, 800M, 1,200M, 1,600M, 1,200M, 800M, 400M, 200M. Adding a second interval at the top to “flatten” the pyramid is another option (so you would do the longest interval twice).

How often can you do this workout? Because of the great variety of these workouts, these can be done frequently emphasizing different skills.

Advanced options: After completing your pyramid, take a full recovery (five minutes or so) and then repeat the entire set.

We’ll feature another workout next week, so stayed tuned! Don’t miss our video series feature every Thursday here on Running Advice and News.

Coach Joe English, Portland Oregon, USA Running Advice and News www.running-advice.com