Pacing Pyramid Session

Workout - Pacing Pyramid Session

• 10min @ 6'00''/km
• 1min @ 3'50''/km
• 1min 15s rest
• 2min @ 3'50''/km
• 1min 15s rest
• 3min @ 3'50''/km
• 1min 15s rest
• 4min @ 3'50''/km
• 1min 15s rest
• 5min @ 3'50''/km
• 1min 15s rest
• 4min @ 3'50''/km
• 1min 15s rest
• 3min @ 3'50''/km
• 1min 15s rest
• 2min @ 3'50''/km
• 1min 15s rest
• 1min @ 3'50''/km
• 5min @ 6'00''/km

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Intro

Ben Parkes shares speed workouts in THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!). The key takeaways are below so you can try them today. The full video has more detail and context.

Key points

• One speed session per week fits into any training routine, for all fitness levels. If you haven’t done interval training, Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains why these sessions work.
• Each session starts with a proper warm-up (1-3 km easy jog plus drills) and finishes with a 1-3 km easy cooldown.
• Session 1, 3-minute and 1-minute reps: 3-min intervals at 5k-10k pace (slightly slower than 5k effort) mixed with 1-min intervals at around 3k pace. The short bursts sharpen race-day speed. For more on race-specific approaches, see proven interval strategies to cut minutes off your 5k time. Beginners: 4 reps of each. Intermediates: 5 reps. Advanced: 6 reps. Recover 60-90 seconds between efforts.
• Session 2, pyramid: 1-2-3-4-5-4-3-2-1 minute reps. Shorter reps (1-3 min) at 5k-10k pace, longer ones (4-5 min) at 10k pace. Builds pacing awareness, especially useful for the 10k. For more on that race, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Recover 60-90 seconds between reps.
• Session 3, longer reps: 8-minute reps. 7 minutes at 10k-half-marathon pace, final minute at 5k pace. Longer blocks build the endurance you need for a 10k or half. Beginners 3 reps, intermediates 4, advanced 5. Recover 60-90 seconds between efforts.
• Bonus, progressive run: 6 km for beginners, 8 km for intermediates, 10 km for advanced. Start easy and pick up the pace each kilometer, roughly 10 seconds faster per km until you finish at 5k effort. Practice strong finishes and pacing discipline.

Workout example (pyramid session)

1. Warm-up: 1-3 km easy jog plus drills.
2. Intervals:
   • 1 min at 5-10k pace, 60 s recovery
   • 2 min at 5-10k pace, 60 s recovery
   • 3 min at 5-10k pace, 60 s recovery
   • 4 min at 10k pace, 60 s recovery
   • 5 min at 10k pace, 60 s recovery
   • Then reverse: 4-3-2-1 min with same paces and recovery.
3. Cooldown: 1-3 km easy jog.

Scale the rep count up or down to your fitness. Track lap times and target roughly 10 seconds quicker per kilometer during the progressive run.

Closing note

Try one of these this week. Adjust the paces in the Pacing app to match your 5k, 10k, half, or marathon goal. Regular speed work makes a difference whether you’re racing or building fitness.

References

• THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!) - YouTube (YouTube Video)