THIS was the Marathon Training run I was most SCARED OF! Week 7. - RUN SDJ

Aug 13, 2025

Intro

This is a quick summary of THIS was the Marathon Training run I was most SCARED OF! Week 7. from RUN SDJ. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The core of the workout is a set of pyramid intervals on the track: 200 m → 400 m → 800 m → 1200 m → 1600 m → back down the same distances. For a deeper dive into why this structure is so effective, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Target paces are given per kilometre (e.g., 3:40 min/km for the 200 m, up to 4:15 min/km for the 1600 m). The goal is to hit those splits on the way up and match them on the way back down. The shorter, faster reps are fantastic for developing leg speed, a key component in many proven interval strategies to cut minutes off your 5K time.
Warm‑up: about 2.5 km easy jog around the track before starting the intervals.
Rest between intervals is roughly 90 seconds (adjust as needed to keep the target pace achievable).
The runner found the final 200 m fast‑finished a bit too quick – a reminder to stay relaxed on the last repeat.

Workout Example

Warm‑up: 2.5 km easy jog (around the track)

Pyramid intervals (run each distance, then 90 s rest):
- 200 m @ 3:40 min/km  (≈ 0:44)   
- 400 m @ 3:45 min/km  (≈ 1:30)   
- 800 m @ 4:00 min/km  (≈ 3:12)   
- 1200 m @ 4:10 min/km (≈ 5:00)   
- 1600 m @ 4:15 min/km (≈ 6:48)

Then run the same distances **back down** the pyramid, aiming to hit the **same split times** you achieved on the way up.

Adjust the paces to match your own training zones – use the Pacing app to convert the per‑km targets into the exact seconds you need for each interval.

Closing Note

Give this pyramid interval session a try on your next track day. It’s an excellent way to build speed endurance and confidence for marathon race-pace efforts. In fact, this workout’s focus on sustained effort is also valuable for runners who are Mastering the 10K, as it can be easily adapted for that distance.

Feel free to tweak the paces to suit your fitness level, and track everything in the Pacing app. Happy running!

Remember to watch the full RUN SDJ video for more insights and motivation!