Ismanon's Pyramid Power

Workout - Ismanon's Pyramid Power

• 6.0km @ 4'40''/km
• 1.0km @ 3'40''/km
• 2min 30s rest
• 1.2km @ 3'35''/km
• 2min 30s rest
• 1.4km @ 3'30''/km
• 2min 30s rest
• 1.6km @ 3'25''/km
• 2min 30s rest
• 1.4km @ 3'30''/km
• 2min 30s rest
• 1.2km @ 3'35''/km
• 2min 30s rest
• 1.0km @ 3'40''/km
• 3.0km @ 5'30''/km

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Intro

Ismanon delivers excellent training insights in HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS). We’ve extracted the core concepts so you can build today’s session around them. The full video offers more detail on the complete programming.

Key points

• Split training structure – Roughly 80% of your weekly kilometres run at easy aerobic intensity (70–80% of max HR), with the remaining 20% at hard effort.
• Pyramid intervals – Repeats ascend from 1200 m to 1600 m, then descend (1200 m, 1000 m), separated by 2–3 min recovery jogs. Aim for 3:45–3:15 per km across the intervals.
• Long runs – Weekend distances of 15–20 km, completing them at 4:40 and 4:19 per km respectively, at an easy aerobic pace.
• Recovery & strength – Incorporate daily massage gun work, contrast showers (hot and cold), mobility routines, plus core and plyometric exercises. Prioritize protein and creatine in your nutrition.
• Heart‑rate zones – Keep aerobic running between 135–155 bpm (using 170 bpm as your max HR ceiling). Let heart rate guide your effort on each session.

Workout example (Monday)

1. Warm‑up – 6 km at approximately 4:40 per km, kept relaxed.
2. Pyramid intervals (around 8 km total):
   • 1.2 km at 3:45 per km
   • 1.4 km at 3:30 per km
   • 1.6 km at 3:15 per km
   • 1.4 km at 3:30 per km
   • 1.2 km at 3:45 per km
   • 1.0 km at 4:00 per km Rest between each rep with a 2–3 minute easy jog.
3. Cool‑down – 3 km at 5–10 per km, an easy pace to bring your heart rate down. Total distance: roughly 18 km, combining threshold work and aerobic running.

Closing note

Test the pyramid session by adjusting distances and paces to match your aerobic zone—use the Pacing app to dial this in. The key is balancing hard efforts with substantial easy running, consistent strength work, and solid recovery. Scale everything to your current fitness and training goals. 🚀

References

• HICE +100KM CORRIENDO ESTA SEMANA! (en ERASMUS)🤯 - YouTube (YouTube Video)