Classic Track Pyramid

Workout - Classic Track Pyramid

• 5min @ 12'00''/km
• 200m @ 5'00''/km
• 2min rest
• 400m @ 5'30''/km
• 2min rest
• 600m @ 5'45''/km
• 2min rest
• 800m @ 6'00''/km
• 2min rest
• 600m @ 5'45''/km
• 2min rest
• 400m @ 5'30''/km
• 2min rest
• 200m @ 5'00''/km
• 5min @ 12'00''/km

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HOW TO Run On A Track | Athletics Track Training Tips (from The Running Channel) is a solid primer on track workouts. The essentials are below so you can run a session today. Watch the full video for the complete guidance.

Key points

• Go anti-clockwise. Most runners going the other way are warming up or cooling down.
• When passing, move outside (right side) with plenty of clearance. Hold an even pace if someone passes you.
• At the end of a hard session, look over your shoulder before stepping off the track.
• Reserve the outer lanes for slow runs. Keep lane 1 clear for faster work.
• Run in small groups of 2–3 or in a line so others have space.
• Warm up properly. The harder the session, the longer the prep (10 min easy jogging at a minimum if you’ve been still).
• Consistency matters. Hit similar split times across repeats and finish with a gradual cool-down.

Workout example

• 5K speed: 10 x 400 m (one lap) with 90 seconds easy recovery (jog or walk).
• 10K endurance: 2.5-lap (~1 km) repeats, for example 4 x 1 km with 2–3 min between efforts.
• Half-marathon: mile repeats (roughly 1600 m), 4 with 2–3 min rest between.
• Finishing power: short hard sprints, 200 m or 100 m, 4–6 of them, full recovery between.
• Pyramid: 200 m, 400 m, 600 m, 800 m, then reverse (600 m, 400 m, 200 m), adjusting rest as you go.

All distances use a standard 400 m track. Scale reps or recovery to your current fitness and goal event.

Closing note: Try the track and build these sessions into your routine. Set target paces in the Pacing app.

Watch the full video from The Running Channel for additional coaching detail.

References

• HOW TO Run On A Track | Athletics Track Training Tips - YouTube (YouTube Video)