First Speed Pyramid
Workout - First Speed Pyramid
- 5min @ 5'30''/km
- 15s @ 3'55''/km
- 1min rest
- 30s @ 3'55''/km
- 1min rest
- 45s @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 45s @ 3'55''/km
- 1min rest
- 30s @ 3'55''/km
- 1min rest
- 15s @ 3'55''/km
- 5min @ 5'30''/km
to import the workout after you install it.
Intro
This walks through Her first INTERVAL session of the SPEED block (specificity) from This Messy Happy. The full video is great. The essential points are distilled below so you can do this session on your own today. Watch the original for the complete picture.
Key points
- Specificity is about training in line with your body’s capabilities and constraints, not simply matching the distance you’re racing.
- Prep starts with a 10-minute easy jog and movement drills to activate quick leg turnover.
- A pyramid interval structure forms the main set, building from 15 s through 30 s, 45 s, to a 1 min peak before descending: 1 min, 45 s, 30 s, 15 s.
- Run each interval at around 3:55 to 4:00 min/km (slightly quicker than Mary’s 5 km pace) with 1 minute of easy jogging between repeats.
- After intervals, a cool-down brings heart rate down and lets the body clear lactate while you focus on smooth mechanics.
Workout example
-
Warm-up: 10 minutes of easy running plus light movement work, high-knees, butt-kicks, and similar drills.
-
Main set: pyramid intervals (each repeat at ~3:55 min/km):
- 15 s
- 30 s
- 45 s
- 1 min
- 1 min (peak)
- 1 min
- 45 s
- 30 s
- 15 s
Jog 1 minute between each interval.
-
Recovery jog: 5 to 10 minutes easy, holding form.
Tip: in miles? Use the equivalent pace (around 6 min/mi) and keep the interval durations the same.
Closing note
Try this session, then adjust paces and interval lengths in the Pacing app to fit your current fitness. The workout scales across 5K, 10K, and half-marathon plans. Apply the specificity idea to your own training. Watch the full video for more.