First Speed Pyramid
Workout - First Speed Pyramid
- 5min @ 5'30''/km
- 15s @ 3'55''/km
- 1min rest
- 30s @ 3'55''/km
- 1min rest
- 45s @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 1min @ 3'55''/km
- 1min rest
- 45s @ 3'55''/km
- 1min rest
- 30s @ 3'55''/km
- 1min rest
- 15s @ 3'55''/km
- 5min @ 5'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
This piece walks through Her first INTERVAL session of the SPEED block (specificity) from This Messy Happy. The full video is excellent—we’ve distilled the essential points so you can tackle this session on your own today. Watch the original for the complete picture.
Key points
- Specificity is about training in line with your body’s capabilities and constraints, rather than simply matching the distance you’re racing.
- Preparation starts with a 10-minute easy jog followed by movement drills designed to activate quick leg turnover.
- A pyramid interval structure forms the main set, building from 15 s up through 30 s, 45 s, and reaching a 1 min peak before descending the same way: 1 min → 45 s → 30 s → 15 s.
- Run each interval at around 3:55 – 4:00 min/km (slightly quicker than Mary’s 5 km pace) with 1 minute of easy jogging between repeats.
- After the intervals, a cool-down run brings heart rate down and allows your body to clear lactate while you focus on smooth mechanics.
Workout example
- Warm‑up: Start with 10 minutes of easy running and add in light movement work—high‑knees, butt‑kicks, and similar drills.
- Main set — Pyramid intervals (each repeat at ~3:55 min/km):
- 15 s
- 30 s
- 45 s
- 1 min
- 1 min (peak)
- 1 min
- 45 s
- 30 s
- 15 s Jog 1 minute between each interval.
- Recovery jog — Finish with 5‑10 minutes at an easy pace, maintaining good form throughout.
Tip: Running in miles? Use the equivalent pace (around 6 min / mi) and hold the interval durations the same.
Closing note
Give this session a try, then adjust the paces and interval lengths inside the Pacing app to fit where you’re at fitness-wise. This workout scales well across 5 K, 10 K, and half‑marathon plans—remember to apply the specificity concept to your own training. Watch the full video for additional insight and encouragement!