RUN SDJ Marathon Pyramid

Workout - RUN SDJ Marathon Pyramid

• 10min @ 6'00''/km
• 200m @ 3'40''/km
• 1min 30s rest
• 400m @ 3'45''/km
• 1min 30s rest
• 800m @ 4'00''/km
• 1min 30s rest
• 1.2km @ 4'10''/km
• 1min 30s rest
• 1.6km @ 4'15''/km
• 1min 30s rest
• 1.2km @ 4'10''/km
• 1min 30s rest
• 800m @ 4'00''/km
• 1min 30s rest
• 400m @ 3'45''/km
• 1min 30s rest
• 200m @ 3'40''/km
• 10min @ 6'00''/km

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Intro

THIS was the Marathon Training run I was most SCARED OF! Week 7. from RUN SDJ walks through a challenging session worth trying. We’ve broken down the key moves so you can run it today.

Key points

• The workout’s backbone is pyramid intervals on the track: 200 m, 400 m, 800 m, 1200 m, 1600 m, then back down. For more on the structure, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Target paces are per km (e.g., 3:40 min/km for the 200 m, up to 4:15 min/km for the 1600 m). Hit those splits going up, then replicate them coming back down. These shorter, quicker reps develop leg speed, which also helps for effective interval approaches for shaving time off your 5K.
• Warm-up: roughly 2.5 km easy jog around the track.
• Rest between intervals is around 90 seconds, adjusted to what lets you hold the target pace.
• The runner noticed the final 200 m felt rushed. Stay controlled on the last rep.

Workout example

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

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

Then run the same distances back down the pyramid at the same split times.

Adjust paces to your fitness. Use the Pacing app to convert the per-km targets into exact interval splits.

Closing note

Try this pyramid workout on your next track session. It builds speed endurance and readiness for marathon-pace running. The pattern also translates well for Mastering the 10K, with small adjustments for distance.

The full RUN SDJ video has more insight.

References

• THIS was the Marathon Training run I was most SCARED OF! Week 7. - YouTube (YouTube Video)