Pyramid
Pyramid 1-2-3-2-1 min
1 min at 5k pace, 1 min jog, 2 min at 10k pace, 2 min jog, 3 min at threshold, 3 min jog, 2 min at 10k pace, 2 min jog, 1 min at 5k pace
Pyramid Running Workouts
Running pyramids and ladders for the track, road and treadmill, with efforts that rise and fall in length and pace within one session.
Workouts
16 workouts
Pyramid
Pyramid 1-2-3-4-3-2-1 min
1 min at 3k pace, 1 min jog, 2 min at 5k pace, 90 s jog, 3 min at 10k pace, 2 min jog, 4 min at 10k pace, 2 min jog, 3 min at 10k pace, 2 min jog, 2 min at 5k pace, 90 s jog, 1 min at 3k pace
Pyramid
Track Pyramid 400 to 1600 m
4 × (20 s warm-up, 1 min jog), 400 m at 5k pace, 90 s jog, 800 m at 5k pace, 90 s jog, 1200 m at 10k pace, 2 min jog, 1600 m at 10k pace, 2 min jog, 1200 m at 10k pace, 2 min jog, 800 m at 5k pace, 90 s jog, 400 m at 5k pace
Pyramid
Cutdown Ladder 1600-1200-800-400 m
4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 2 min jog, 1200 m at 5k pace, 2 min jog, 800 m at 3k pace, 90 s jog, 400 m at 1500 m pace
Pyramid
Track Pyramid 200 to 800 m
4 × (20 s warm-up, 1 min jog), 200 m at 1500 m pace, 200 m jog, 400 m at 3k pace, 200 m jog, 600 m at 5k pace, 400 m jog, 800 m at 5k pace, 400 m jog, 600 m at 5k pace, 400 m jog, 400 m at 3k pace, 200 m jog, 200 m at 1500 m pace
Pyramid
Steady Pyramid 5-10-15-10-5 min
5 min at threshold, 2 min jog, 10 min at half marathon pace, 2 min jog, 15 min at marathon pace, 2 min jog, 10 min at half marathon pace, 2 min jog, 5 min at threshold
Pyramid
Short Pyramid 30-60-90-120-90-60-30 s
30 s at 3k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 10k pace, 2 min jog, 90 s at 5k pace, 90 s jog, 1 min at 5k pace, 1 min jog, 30 s at 3k pace
Pyramid
Stride Pyramid 10-20-30-20-10 s
10 s at 800 m pace, 1 min jog, 20 s at 800 m pace, 1 min jog, 30 s at 800 m pace, 1 min jog, 20 s at 800 m pace, 1 min jog, 10 s at 800 m pace
Pyramid
One Pace Pyramid 2-3-4-3-2 min at 10k Effort
2 min at 10k pace, 90 s jog, 3 min at 10k pace, 90 s jog, 4 min at 10k pace, 90 s jog, 3 min at 10k pace, 90 s jog, 2 min at 10k pace
Pyramid
Ascending Ladder 200 to 1000 m
4 × (20 s warm-up, 1 min jog), 200 m at 1500 m pace, 200 m jog, 400 m at 3k pace, 200 m jog, 600 m at 5k pace, 400 m jog, 800 m at 5k pace, 400 m jog, 1000 m at 5k pace
Pyramid
Speed Pyramid 100 to 400 m
3 × (20 s warm-up, 1 min jog), 100 m at 800 m pace, 100 m jog, 200 m very hard, 200 m jog, 300 m at 1500 m pace, 300 m jog, 400 m at 1500 m pace, 400 m jog, 300 m at 1500 m pace, 300 m jog, 200 m very hard, 200 m jog, 100 m at 800 m pace
Pyramid
Pace Pyramid 7 x 1 km
1000 m at marathon pace, 1 min jog, 1000 m at half marathon pace, 1 min jog, 1000 m at 10k pace, 1 min jog, 1000 m at 5k pace, 1 min jog, 1000 m at 10k pace, 1 min jog, 1000 m at half marathon pace, 1 min jog, 1000 m at marathon pace
Pyramid
Double Pyramid 200-400-600-400-200 m
4 × (20 s warm-up, 1 min jog), 2 × (200 m at 1500 m pace, 200 m jog, 400 m at 3k pace, 200 m jog, 600 m at 5k pace, 200 m jog, 400 m at 3k pace, 200 m jog, 200 m at 1500 m pace, 4 min jog)
Pyramid
Inverted Pyramid 1600-800-400-800-1600 m
4 × (20 s warm-up, 1 min jog), 1600 m at 10k pace, 2 min jog, 800 m at 5k pace, 90 s jog, 400 m at 3k pace, 90 s jog, 800 m at 5k pace, 2 min jog, 1600 m at 10k pace
Pyramid
Continuous Pyramid 2-4-6-4-2 min with Floats
2 min at 5k pace, 2 min jog, 4 min at 10k pace, 2 min jog, 6 min at threshold, 2 min jog, 4 min at 10k pace, 2 min jog, 2 min at 5k pace
Pyramid
Middle Distance Ladder 1000-600-400-200 m
4 × (20 s warm-up, 1 min jog), 1000 m at 1500 m pace, 3 min jog, 600 m at 1500 m pace, 2:30 min jog, 400 m at 1500 m pace, 2 min jog, 200 m at 1500 m pace
Pyramid Workouts
A pyramid session changes the length of its efforts as it goes. Classic pyramids climb to a long effort in the middle and come back down, such as 400, 800, 1200 and 1600 m and back. Ladders go only one way, either up or down. In these workouts the pace usually follows the length, so short efforts are run faster than long ones.
Pyramids train several intensities in one session. A track pyramid can cover mile pace, 3k pace, 5k pace and 10k pace in a single workout, which builds pace awareness and the ability to change gears. The second half is often the real test, because you run the same efforts again on tired legs. Aerobic pyramids at threshold, half marathon and marathon pace serve longer races.
Use a pyramid in place of a regular interval session once every one to three weeks, mainly in the build phase. Time based pyramids such as 1-2-3-2-1 minutes work well for beginners and on a treadmill. Track pyramids up to 1600 m and cutdown ladders suit intermediate and experienced runners preparing for 5k and 10k races.
Choose a pyramid by its total volume of fast running and compare it with the interval sessions you already handle. Then check that the paces in each step fit your current race times.
Questions about Pyramid Workouts
Should I run every effort of a pyramid at the same pace?
Not usually. In running pyramids the pace tends to follow the length of the effort, so short repeats are faster and long repeats slower. A 400 m might be at 5k pace or faster and a 1600 m at 10k pace. Some coaches use one pace throughout to practice even effort, which works well for short pyramids.
How much recovery do I need in a pyramid?
A common rule is a jog of about half to the full duration of the effort just completed, so recoveries grow toward the top and shrink on the way down. For track pyramids, 90 seconds to two minutes of jogging is typical. Aerobic pyramids at tempo or threshold pace work with shorter breaks of one to two minutes.
What is the difference between a pyramid and a ladder?
A pyramid goes up and then down again, for example 1-2-3-2-1 minutes. A ladder goes only one way. An ascending ladder gets longer and usually slower, while a descending ladder or cutdown gets shorter and faster, such as 1600-1200-800-400 m. Both train pace changes, and cutdowns suit runners who want to practice a strong finish.