Speed Pyramid 100 to 400 m
A short speed pyramid of 100, 200, 300, 400, 300, 200 and 100 m from 800 m pace to mile pace and back, with equal distance recoveries.
- Duration
- 49 minestimated
- Distance
- 9.1 kmestimated
- Effort
- 59
- Level
- Intermediate
- Focus zone
- Anaerobic
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 jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalAnaerobic 100 m, 800 m pace | 100 m | 122-128% threshold pace92-100% HRmax126-135% FTP |
| 5 | RecoveryRecovery Walk or jog back | 100 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalAnaerobic 200 m, 800 to 1500 m pace | 200 m | 118-125% threshold pace92-100% HRmax120-130% FTP |
| 7 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalAnaerobic 300 m, 1500 m pace | 300 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 9 | RecoveryRecovery Easy jog | 300 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalAnaerobic 400 m, mile to 3k pace | 400 m | 112-117% threshold pace92-100% HRmax113-120% FTP |
| 11 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalAnaerobic 300 m, 1500 m pace | 300 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 13 | RecoveryRecovery Easy jog | 300 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | IntervalAnaerobic 200 m, 800 to 1500 m pace | 200 m | 118-125% threshold pace92-100% HRmax120-130% FTP |
| 15 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 16 | IntervalAnaerobic 100 m, 800 m pace | 100 m | 122-128% threshold pace92-100% HRmax126-135% FTP |
| 17 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This pyramid works at speeds faster than 3k pace. The 100 m repeats are run at about 800 m pace, the 200 m between 800 m and 1500 m pace, the 300 m at 1500 m pace and the 400 m at the top a little slower, between mile and 3k pace. After each repeat you walk or jog the same distance.
The session trains speed, running economy and the ability to hold good form at fast paces. The total of 1.6 km of fast running is small, so the quality can stay high. Focus on relaxed shoulders and a quick, light stride, especially on the way back down when the legs feel heavy.
It suits intermediate runners from the mile to the half marathon who want to keep their speed. Use it in the base or build phase every one to two weeks. To progress, run the pyramid twice with five minutes of easy jogging between rounds.
Tips
- Warm up well, since the first repeat is already fast.
- Walk the first part of each recovery if you need to.
- Keep the 100 m repeats relaxed rather than all-out.
Good forMile5kTrack
Season phaseBaseBuild