Mo's Championship Pyramid
Workout - Mo's Championship Pyramid
- 12min @ 5'50''/km
- 200m @ 3'20''/km
- 1min rest
- 400m @ 3'40''/km
- 1min rest
- 800m @ 3'50''/km
- 1min rest
- 1.2km @ 4'05''/km
- 1min rest
- 1.6km @ 4'13''/km
- 1min rest
- 1.2km @ 4'05''/km
- 1min rest
- 800m @ 3'50''/km
- 1min rest
- 400m @ 3'40''/km
- 1min rest
- 200m @ 3'20''/km
- 10min @ 6'15''/km
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Here’s a breakdown of Training To Run A Championship Marathon Time | London Marathon 2025 from The Running Channel. We’ve pulled out the core workout so you can take it on today. The full video has more detail.
Key points
- The pyramid interval is the heart of this session: start with speed over short distance, lengthen the distance while bringing pace down, then work back in reverse. It builds speed and endurance while teaching you to manage effort across different intensities.
- Real-time pace adjustments respond to your recent efforts using AI. You get instant feedback and confidence in your targets.
- Constant tempo changes and uncomfortable high-lactate moments build the kind of mental toughness a marathon demands.
- “B-races” like a half-marathon inside a marathon block keep your plan flexible and your race fitness sharp.
Workout example: pyramid interval session
- Warm up with 10-15 minutes of easy jogging.
- Pyramid repeats (1 minute recovery between efforts):
- 200 m fast (close to 5K race pace)
- 400 m slightly slower
- 800 m moderate
- 1.2 km (1200 m) steady
- 1 mi (1609 m) at a comfortably hard pace
- Then reverse: 1.2 km, 800 m, 400 m, 200 m, picking up speed as the segments shorten.
- Cool down with 10 minutes of easy running.
Tip: in this example, the easiest segment came in around 3:15 min/km. Dial your paces to your current fitness.
Practical tips
- A 1-minute recovery jog between repeats keeps heart rate up without overloading you.
- Stay relaxed during the slower segments. Once you find your rhythm, the quick stretches feel more manageable.
- Log your intervals in the Pacing app so the AI can learn from your performance and refine future pace recommendations.
- Treat it as mental prep. Every time you push through the burn, you’re rehearsing how to handle the marathon’s toughest stretches.
Closing note Run this pyramid session sometime this week, tweaking distances and recovery times to fit your schedule. Log your splits in the Pacing app and let the AI sharpen your pacing strategy. Your speed and endurance will follow as you build toward that sub-2:38 London Marathon time.