Pyramid training is a session of repeats where the distance of the intervals first increases and then decreases (e.g., 400-800-1200-800-400m), a useful method for training both top-end speed and endurance at a sustained pace in the same workout.
- A pyramid workout is an interval training session with varying distances, first increasing and then decreasing.
- Unlike classic repeats over the same distance, the pyramid offers a more complete and less monotonous training stimulus.
- The short distances train speed and neuromuscular efficiency; the long ones train fatigue resistance and the lactate threshold.
- The “descending” part of the pyramid is the most important: it teaches you to get your legs turning over quickly again even when you’re already fatigued.
- The key to a successful pyramid is pace management: don’t start too fast, or you’ll “blow up” at the top of the pyramid.
Want to Train Everything at Once? Build a Pyramid
In a runner’s toolbox, intervals are a fundamental tool. Whether it’s 6x1000m or 10x400m, they teach us to run fast and embrace the right amount of suffering. Sometimes, though, they can become a bit monotonous. But there’s a way to combine the benefits of different types of repeats into a single, challenging, and fun session.
That way is one of the great classics of athletic training: the pyramid workout.
Don’t be intimidated by the name. A “pyramid” is simply an interval training session where the length of the fast efforts first goes up and then comes back down, as if tracing the shape of a pyramid. It’s an incredibly versatile workout, a true “Swiss Army knife” that allows you to work on speed, fatigue resistance, and pace management, all in the same session.
What Is a Pyramid Workout and Why Is It So Effective
The logic behind the pyramid is as simple as it is brilliant. Instead of always repeating the same distance, you create a progression that stimulates the body in different ways.
- The Ascending Phase (e.g., 400m, 800m, 1200m): You start with the shorter, faster distances, which activate fast-twitch muscle fibers and improve your mechanical efficiency. As the distance increases, the pace drops slightly, and the effort shifts more toward the ability to sustain an intensity close to your anaerobic threshold.
- The Top of the Pyramid (e.g., 1200m): This is the longest block, the one you tackle when fatigue is already starting to set in. It’s a crucial test of your mental and physical endurance.
- The Descending Phase (e.g., 800m, 400m): This is the most important and beneficial part. After the longest effort, you have to “find” your speed again. You force your body and mind to return to a sharp pace despite the accumulated fatigue. This is exactly what you have to do in the final kilometers of a race.
In one go, you train top-end speed, speed endurance, and the ability to change pace when you’re tired.
2 Pyramid Workout Examples to Try Now
Always remember to precede these workouts with a proper warm-up (15-20 min of easy running + drills) and to finish with a cool-down (10-15 min of easy running).
The “Speed” Pyramid (for 5k and 10k)
This classic pyramid is perfect for those training for shorter races. The paces are intense and close to your 5k/10k race pace.
- Workout:
- 400m at 5k Pace
- Recovery: 400m slow jog
- 800m at 10k Pace
- Recovery: 400m slow jog
- 1200m at 10k Pace or slightly slower
- Recovery: 400m slow jog
- 800m at 10k Pace
- Recovery: 400m slow jog
- 400m at 5k Pace (or faster if you have it)
The “Endurance” Pyramid (for the Half Marathon)
This version uses longer distances and paces close to your threshold, ideal for those training for races of 10k and up.
- Workout:
- 1000m at 10k Pace
- Recovery: 600m slow jog
- 2000m at Half Marathon Pace (HMP)
- Recovery: 800m slow jog
- 3000m at HMP or slightly slower
- Recovery: 800m slow jog
- 2000m at Half Marathon Pace
- Recovery: 600m slow jog
- 1000m at 10k Pace
How to Manage Pacing and Recovery to Avoid “Blowing Up” at the Top
The most common mistake in a pyramid workout is enthusiasm. You go all out on the first 400 meters, feeling invincible, only to pay a hefty price at the top of the pyramid, dragging yourself to the finish.
A successful pyramid is an exercise in effort management.
- Start under control: The first few intervals should be fast but not maximal. You need to arrive at the longest interval with enough energy to run it well and, most importantly, to still have the strength to accelerate again on the descending phase. The goal is to run the last 400m at least as fast as the first.
- Don’t cheat on the recovery: The recovery is an integral part of the workout. It should be a very slow jog that allows your heart rate to drop and your body to clear some of the fatigue. Cutting it short doesn’t make you stronger; it just makes you more tired for the next interval, ruining the quality of the session.
The pyramid is a demanding but incredibly formative workout. It trains not only your legs and lungs but also, and most importantly, your mind, teaching you to pace yourself, to suffer, and to shift gears. It teaches you, in miniature, the art of running a great race.