Taper Week Track Pyramid

Workout - Taper Week Track Pyramid

• 10min @ 6'30''/km
• 5 lots of:
  • 100m @ 4'30''/km
  • 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 800m @ 6'00''/km
• 2min rest
• 1.2km @ 6'30''/km
• 2min rest
• 800m @ 6'00''/km
• 2min rest
• 400m @ 5'00''/km
• 10min @ 6'30''/km

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Intro: Here’s a breakdown of First Races of 2022 | 50 Mile Ultra Training Week 6 from Time On Feet. The workout details so you can run it. Watch the full video for the rest.

Key points:

• Week 6 is a taper period with two upcoming races: a 14-mile trail run and Ben’s first ultra of the year.
• Mental tools that worked for Ben: a simple mantra (“flow and don’t think”) and smiling or laughing when the effort gets mental.
• Session plan: a pyramid speed workout at the track, then a 10-mile easy recovery run.

Workout example (track pyramid):

1. 10 min easy jog plus a few light strides.
2. Pyramid intervals (400 m = one lap):
   • 400 m at 5K race pace, 90 sec easy rest
   • 800 m at 10K race pace, 2 min easy rest
   • 1200 m at half-marathon pace, 2 min easy rest
   • 800 m at 10K race pace, 2 min easy rest
   • 400 m at 5K race pace, then easy running.
3. Cool down with 10 min of easy jogging.

Match paces to your level or use the Pacing app to set targets.

Closing note: Try this pyramid workout, use your own mantra or laugh breaks when it’s hard, and keep the rest of the week light. The Pacing app lets you tweak intervals.

References

• First Races of 2022 | 50 Mile Ultra Training Week 6 - YouTube (YouTube Video)