Track Pyramid Workout

This is a fun and yet very challenging track interval workout. Remember my 5 Mile Track Pyramid, the one I complained about on my last running log, well this is it!

During this workout you progressively increase and then decrease the distance of the intervals during the workout. You run the intervals at a pace that is about your 5k race pace-15 sec per mile faster than your 5k race pace.

My 5 mile track pyramid consisted of the following: a three quarters mile warm up, a quarter mile very fast run, quarter mile recovery jog, half mile very fast run, quarter mile recovery jog, three quarters mile very fast run, quarter mile recovery jog, half mile very fast run, quarter mile recovery jog, quarter mile very fast run, quarter mile recovery jog; and then cool down for a three quarters mile.

For those looking for a more visual description see the picture below.

Other training programs typically do a 4.5 mile pyramid with a half mile warm up and half mile cool down, but since my training stated to run 5 I added a quarter mile to the warm up and cool down.

Track Pyramid.jpg

I completed this workout a week ago and although I’ve only gone through it once during my training I’ve already seen some improvements in my speed and pace.