RUN SDJ Marathon Pyramid
Workout - RUN SDJ Marathon Pyramid
- 10min @ 6'00''/km
- 200m @ 3'40''/km
- 1min 30s rest
- 400m @ 3'45''/km
- 1min 30s rest
- 800m @ 4'00''/km
- 1min 30s rest
- 1.2km @ 4'10''/km
- 1min 30s rest
- 1.6km @ 4'15''/km
- 1min 30s rest
- 1.2km @ 4'10''/km
- 1min 30s rest
- 800m @ 4'00''/km
- 1min 30s rest
- 400m @ 3'45''/km
- 1min 30s rest
- 200m @ 3'40''/km
- 10min @ 6'00''/km
to import the workout after you install it.
Intro
THIS was the Marathon Training run I was most SCARED OF! Week 7. from RUN SDJ walks through a challenging session worth trying. We’ve broken down the key moves so you can attempt it today — watch the full video for additional details and context.
Key Points
- The workout’s backbone is a set of pyramid intervals on the track: 200 m → 400 m → 800 m → 1200 m → 1600 m → then back down the same distances. For more on why this structure works, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Target paces are provided per kilometre (e.g., 3:40 min/km for the 200 m, up to 4:15 min/km for the 1600 m). The mission is to achieve those splits ascending, then replicate them coming back down. These shorter, quicker repetitions develop leg speed—something that shows up repeatedly in effective interval approaches for shaving time off your 5K.
- Warm‑up: roughly 2.5 km easy jog around the track before the intervals start.
- Rest between intervals is roughly 90 seconds (adjust based on what lets you sustain the target pace).
- The runner noticed the final 200 m felt rushed—stay controlled on that last repeat to maintain technique.
Workout Example
Warm‑up: 2.5 km easy jog (around the track)
Pyramid intervals (run each distance, then 90 s rest):
- 200 m @ 3:40 min/km (≈ 0:44)
- 400 m @ 3:45 min/km (≈ 1:30)
- 800 m @ 4:00 min/km (≈ 3:12)
- 1200 m @ 4:10 min/km (≈ 5:00)
- 1600 m @ 4:15 min/km (≈ 6:48)
Then run the same distances **back down** the pyramid, targeting the **same split times** from your ascent.Adjust paces to your current fitness—use the Pacing app to convert the per‑km targets into exact interval splits.
Closing Note
Test this pyramid interval workout on your next track session. It builds speed endurance and readiness for marathon-pace running. The sustained-effort pattern translates well for runners focused on Mastering the 10K, with minor adjustments for that distance.
Modify the paces for your ability level and log the session in the Pacing app. Enjoy the workout.
The full RUN SDJ video has additional insights worth watching.