Continuous Pace Pyramid Fartlek 4-3-2-1-2-3-4 min
A continuous 19 minute fartlek that climbs from marathon pace to 5k pace and back down in 4, 3, 2, 1, 2, 3 and 4 minute sections, with no jogging.
- Duration
- 44 min
- Distance
- 8.5 kmestimated
- Effort
- 56
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo 4 min at marathon pace | 4 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 3 | IntervalSweet spot 3 min at half marathon pace | 3 min | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 4 | IntervalThreshold 2 min at 10k pace | 2 min | 102-104% threshold pace88-92% HRmax95-101% FTP |
| 5 | IntervalVO2max 1 min at 5k pace | 1 min | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 6 | IntervalThreshold 2 min back at 10k pace | 2 min | 102-104% threshold pace88-92% HRmax95-101% FTP |
| 7 | IntervalSweet spot 3 min at half marathon pace | 3 min | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 8 | IntervalTempo 4 min at marathon pace | 4 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 9 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Classic pyramids change the length of the efforts and put jogs between them. This fartlek turns the idea around. It never stops, and the pace is what climbs and falls. The long sections are run at the slower paces and the short ones at the quicker paces, so the effort stays challenging from start to finish without a single recovery jog.
Warm up for 15 minutes. Then run four minutes at marathon pace, three at half marathon pace, two at 10k pace and one at 5k pace, and come back down the same way, two minutes at 10k pace, three at half marathon pace and four at marathon pace. Cool down for ten minutes. On the way down, the slower paces should feel like relief while you keep running with purpose.
This suits intermediate runners training for 10k to half marathon who want a change from interval sessions. It also teaches you to shift between race paces by feel, which helps in races with changing terrain or tactics.
Tips
- Make each change of pace within the first 15 seconds of a section.
- The 5k minute is short, so keep it controlled.
- Run it on a flat loop or a treadmill to hit the paces.
Good for5k10kHalf marathon
Season phaseBuild