Pyramid Speed Interval Workout

Young woman athlete running
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Time flies by when you're running the pyramid speed interval workout since it requires you to pay so much attention to your interval times. The concept is that you're going up and down a "pyramid" by starting your hard interval at a one-minute segment, going up to a five-minute segment, and then working your way back down to one minute.

This type of workout is sometimes called a ladder workout, because it takes you up and down. You can do it on a treadmill or outdoors (with a watch, of course). Speed workouts are a helpful way to mix up your training and improve your race time.

Pyramid Speed Workout

This workout takes 40 minutes. You'll also need an additional 10 minutes total for warm-up and cool-down time.

Interval How to Run
Warm Up 5 minute walk/slow jog
Work Interval 1 minute at 5K race pace
Rest Interval Recover (easy pace) for 1 minute
Work Interval 2 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 3 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 4 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 5 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 4 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 3 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 2 minutes at 5K race pace
Rest Interval Recover (easy pace) for 2 minutes
Work Interval 1 minute at 5K race pace
Cool Down 5 minute slow jog

Pyramid Speed Interval Workout for Track

This workout is similar to the one above, but it's easier to do on an indoor or outdoor 400m track because it's based on laps, not time (so you can do it without a watch). The concept is to go up and down a pyramid by starting your hard interval with one lap (400m), adding another lap until you get to four laps, and then working your way back down to one lap.

Interval How to Run
Warm Up 5 minute walk/slow jog
Work Interval 1 lap (400m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 2 laps (800m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 3 laps (1200m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 4 laps (1600m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 3 laps (1200m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 2 laps (800m) at 5K race pace
Rest Interval Recover (easy pace) for half of work interval time
Work Interval 1 lap (400m) at 5K race pace
Cool Down 5 minute slow jog
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