Track Pyramid 400 to 1600 m
A classic track pyramid that climbs from 400 m to 1600 m and back down, run at 5k to 10k pace with 90 second to two minute jogs.
- Duration
- 1 h 13 minestimated
- Distance
- 14.5 kmestimated
- Effort
- 99
- Level
- Advanced
- 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 | 20 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 | IntervalVO2max 400 m, 5k pace | 400 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 4 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max 800 m, 5k pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 6 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 1200 m, between 5k and 10k | 1200 m | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 8 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 9 | IntervalThreshold 1600 m, 10k pace | 1600 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 10 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalVO2max 1200 m, between 5k and 10k | 1200 m | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 12 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 13 | IntervalVO2max 800 m, 5k pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 14 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 15 | IntervalVO2max 400 m, 5k pace | 400 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 16 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This is the full track pyramid, climbing through 400, 800, 1200 and 1600 m and returning through 1200, 800 and 400 m. The short repeats are run at about 5k pace and the long repeats closer to 10k pace. Jog recoveries of 90 seconds to two minutes separate the repeats.
The pyramid adds up to 6.4 km of fast running, so it is a demanding session. It works VO2max on the shorter repeats and threshold endurance on the 1200 and 1600 m. The second half is the real test, since you run the same shorter repeats again on tired legs. Even pacing on each lap keeps the session under control.
It suits experienced runners preparing for 5k and 10k races. Use it in the build phase every two to three weeks. For a shorter version, leave out the 1600 m at the top.
Tips
- Run the 1600 m at 10k pace, not faster.
- Aim to run the second 400 at least as fast as the first.
- Take the longer recoveries after the 1200 m and 1600 m repeats.
Good for5k10kTrack
Season phaseBuild