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
to import the workout after you install it.
Here’s a breakdown of Training To Run A Championship Marathon Time | London Marathon 2025 from The Running Channel—definitely worth watching. We’ve pulled out the core workout so you can take it on today. The full video has plenty more insight; check it out for the complete details.
Key Points
- The pyramid interval forms the foundation of this session: start with speed over short distance, expand the distance while bringing pace down, then work back in reverse. It’s an effective approach for building both speed and endurance while teaching you to manage effort across different intensities.
- Real-time pace adjustments respond to your recent efforts, powered by AI. You get instant feedback and confidence in your targets.
- Navigating constant tempo changes and uncomfortable high-lactate moments builds mental toughness—exactly the resilience a marathon demands.
- Using “B-races” like a half-marathon within your marathon training block keeps your plan flexible and maintains race readiness.
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 get shorter.
- 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 match your current fitness level.
Practical Tips
- A 1-minute recovery jog between repeats keeps your heart rate elevated without asking too much of your system.
- Stay relaxed during the slower segments; once you find your rhythm, the quicker stretches feel more manageable.
- Log your intervals in the Pacing app so the AI can learn from your performance and refine future pace recommendations.
- View this as mental preparation: every time you push through that burn, you’re rehearsing how to handle the marathon’s toughest stretches.
Closing Note Run this pyramid session sometime this week, tweaking the 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 climb as you build toward that sub-2:38 London Marathon time. Now go crush it, and enjoy the process!