Track Pyramid 200 to 800 m
A short track pyramid of 200, 400, 600, 800, 600, 400 and 200 m, from mile pace on the 200s to 5k pace on the 800, with jog recoveries.
- Duration
- 54 minestimated
- Distance
- 10.4 kmestimated
- Effort
- 69
- Level
- Intermediate
- Focus zone
- VO2max
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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 6 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 600 m, 3k to 5k pace | 600 m | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 8 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 9 | IntervalVO2max 800 m, 5k pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 10 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalVO2max 600 m, 3k to 5k pace | 600 m | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 12 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 13 | IntervalVO2max 400 m, 3k pace | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 14 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 15 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 16 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This compact pyramid climbs from 200 m to 800 m and back down. The 200s are run at about mile pace, the 400s at 3k pace and the 600s and the 800 at around 5k pace. Recoveries are 200 to 400 m of easy jogging, depending on the length of the repeat before.
The session mixes speed and VO2max work and keeps the total volume moderate at 3.2 km of fast running. It improves your ability to change pace and run fast with good form. The shorter repeats on the way down feel quick, so keep them controlled rather than sprinting.
It suits intermediate runners preparing for races from the mile to 10k, and it works well as a first track session after a winter of base training. Use it once every one to two weeks. To progress, add a 1000 m at the top.
Tips
- Run the 200s fast but relaxed, with quick arms.
- Keep the 800 at 5k pace even if you feel good.
- Jog the recoveries slowly so the next repeat starts fresh.
Good for5k10kMileTrack
Season phaseBaseBuild