Taper Week Track Pyramid

Taper Week Track Pyramid

Workout - Taper Week Track Pyramid

  • 10min @ 6'30''/km
  • 5 lots of:
    • 100m @ 4'30''/km
    • 1min 30s rest
  • 400m @ 5'00''/km
  • 1min 30s rest
  • 800m @ 6'00''/km
  • 2min rest
  • 1.2km @ 6'30''/km
  • 2min rest
  • 800m @ 6'00''/km
  • 2min rest
  • 400m @ 5'00''/km
  • 10min @ 6'30''/km
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Intro: Looking to learn from First Races of 2022 | 50 Mile Ultra Training Week 6 from Time On Feet? This breakdown pulls out the key workout details you can run today. Head over to the full video to see all the nuances.

Key Points:

  • Week 6 marks a taper period with two upcoming competitions: a 14-mile trail run and Ben’s opening ultra of the year.
  • Mental tools that worked for Ben: a simple mantra (“flow and don’t think”) and strategic use of smiling or laughing when the effort gets mental.
  • The session plan: a pyramid-style speed workout at the track, then a 10-mile run at an easy pace to recover.

Workout Example (Track Pyramid):

  1. Start with 10 minutes of easy jogging, add a few light strides.
  2. Pyramid intervals (400 m = one lap around the track):
    • 400 m at 5K-race pace, rest for 90 seconds easy
    • 800 m at 10K-race pace, rest for 2 minutes easy
    • 1200 m at half-marathon pace, rest for 2 minutes easy
    • 800 m at 10K-race pace, rest for 2 minutes easy
    • 400 m at 5K-race pace, then finish with easy running.
  3. Cool down with 10 minutes of easy jogging. Match the paces to your current level, or use the Pacing app to dial in target paces that fit your fitness.

Closing Note: Try this pyramid workout, add your own mantra or take laugh breaks when things get tough, and keep the rest of the week light on mileage. The Pacing app lets you tweak intervals and speeds to fit your specific training needs. Good luck out there—a solid taper should have you ready for race day!

References

Inspired by Time On Feet

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