Pacing Pyramid Session

Workout - Pacing Pyramid Session

• 10min @ 6'00''/km
• 1min @ 3'50''/km
• 1min 15s rest
• 2min @ 3'50''/km
• 1min 15s rest
• 3min @ 3'50''/km
• 1min 15s rest
• 4min @ 3'50''/km
• 1min 15s rest
• 5min @ 3'50''/km
• 1min 15s rest
• 4min @ 3'50''/km
• 1min 15s rest
• 3min @ 3'50''/km
• 1min 15s rest
• 2min @ 3'50''/km
• 1min 15s rest
• 1min @ 3'50''/km
• 5min @ 6'00''/km

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Intro

Ben Parkes shares excellent speed workouts in “THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!)” — and we’ve pulled the key takeaways here so you can start trying them right away. The full video has even more detail and context.

Key Points

• One speed session per week fits into any training routine, for all fitness levels. If you haven’t done interval training before, Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explains the science behind why these sessions produce results.
• Every session should start with a proper warm‑up (1‑3 km easy jog plus drills) and finish with a 1‑3 km easy cooldown.
• Session 1 – 3‑minute & 1‑minute reps: Run 3‑min intervals at 5k‑10k pace (slightly slower than 5k effort) mixed with 1‑min intervals at around 3k pace. The quick, short bursts really sharpen your race-day speed. Want more on race-specific approaches? Check proven interval strategies to cut minutes off your 5k time. Beginners: 4 reps of each, intermediates 5 reps, advanced 6 reps each. Recover 60‑90 seconds between efforts.
• Session 2 – Pyramid: Run 1‑2‑3‑4‑5‑4‑3‑2‑1 minute repetitions. The shorter reps (1‑3 min) go at 5k‑10k pace, the longer ones (4‑5 min) at 10k pace. This format builds your pacing awareness, which matters especially for the 10k distance. Looking for more on that race? Our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance has additional guidance. Recover 60‑90 seconds between reps.
• Session 3 – Longer reps: 8‑minute repetitions: 7 minutes at 10k‑half‑marathon pace, final minute at 5k pace. Longer blocks like these build the endurance you need to perform well in a 10k or half marathon. Beginners do 3 reps, intermediates 4, advanced 5. Recover 60‑90 seconds between efforts.
• Bonus – Progressive Run: Distance varies by level: 6 km for beginners, 8 km for intermediates, 10 km for advanced runners. Begin easy and pick up the pace each kilometer—aim to run roughly 10 seconds faster per km until you finish at 5k effort. You’ll practice strong finishes and learn pacing discipline.

Workout Example (Pyramid Session)

1. Warm‑up: 1‑3 km easy jog + drills.
2. Intervals:
   • 1 min @ 5‑10k pace, 60 s recovery
   • 2 min @ 5‑10k pace, 60 s recovery
   • 3 min @ 5‑10k pace, 60 s recovery
   • 4 min @ 10k pace, 60 s recovery
   • 5 min @ 10k pace, 60 s recovery
   • Then reverse: 4‑3‑2‑1 min with same paces and recovery.
3. Cooldown: 1‑3 km easy jog.

Feel free to scale the rep count up or down depending on where you’re at. Track your lap times as you go, and target roughly 10 seconds quicker per kilometer during the progressive run.

Closing Note

Try one of these workouts this week—adjust the paces to match your 5k, 10k, half‑marathon, or marathon goal using the Pacing app. Whether your focus is racing or building fitness, adding regular speed work makes a real difference. Get out there, train smart, and enjoy watching yourself get faster! 🚀

References

• THE BEST SPEED WORKOUTS to run a faster MARATHON, HALF, 10k or 5k! (TRY THEM!) - YouTube (YouTube Video)