Inverted Pyramid 1600-800-400-800-1600 m
An inverted track pyramid that drops from 1600 m to 400 m and climbs back to 1600 m, from 10k pace to 3k pace and back, ending with a long rep.
- Duration
- 1 h 05 minestimated
- Distance
- 12.7 kmestimated
- Effort
- 86
- Level
- Advanced
- Focus zone
- Threshold
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 | IntervalThreshold 1600 m, 10k pace | 1600 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 4 | RecoveryRecovery Easy jog | 2 min | 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 400 m, 3k pace, controlled | 400 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 8 | RecoveryRecovery Easy jog | 90 s | 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 | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalThreshold 1600 m, 10k pace, hold it | 1600 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 12 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
An inverted pyramid starts and finishes with the long repeats. You run 1600 m at 10k pace, 800 m at 5k pace and 400 m at about 3k pace, then climb back through 800 m and 1600 m at the same paces. Jogs of 90 seconds to two minutes separate the repeats.
The shape makes the session harder at the end than a normal pyramid. The final 1600 m at 10k pace comes after 3.6 km of fast running, which builds the strength to hold race pace when the legs are tired. Keep the 400 m in the middle controlled so you have enough left for the long finish.
It is for experienced runners preparing for 5k and 10k races. Use it in the build or peak phase every two to three weeks. A lighter version replaces the final 1600 m with 1200 m.
Tips
- Run both 1600 m repeats at the same pace.
- Do not chase a fast time on the 400 m.
- Take the full two minutes of jogging before the last repeat.
Good for5k10k
Season phaseBuildPeak