Simple pyramid sessions to supercharge speed and mental toughness

Looking for a simple, efficient workout that targets multiple aspects of training and can be done in a time crunch? One of these pyramid workouts may be your next go-to. A pyramid session is a type of interval training that involves gradually increasing and then decreasing the intensity or duration of intervals.

A pyramid workout can easily be adjusted to suit your ability and goals, and is the perfect way to switch it up when your running routine is feeling stale. The shorter, intense intervals will strengthen your cardiovascular system, and shifting between different paces is great practice for race day. You’ll also boost mental toughness as you power through varying intensities and practise running through different levels of healthy discomfort.

Try adding one of these workouts per week, in place of a regular speed or interval session. You can try these out on any terrain–road, track or trails.

Speed-Based Pyramid 

This workout focuses on varying your running pace for each interval.

Warm up with five to 10 minutes of easy running.

30 seconds at a sprint, followed by one minute of easy running to recover.

One minute at a faster pace (but slower than your sprint), followed by one minute easy.

Two minutes at a moderate pace, followed by two minutes easy.

One minute at a faster pace, followed by one minute easy.

30 seconds at a sprint, followed by one minute easy.

Cool down with five to 10 minutes of easy running.

Time-Based Pyramid

This workout involves increasing and decreasing the duration of your intervals.

Warm up with five to 10 minutes of easy running.

1 minute of hard effort, followed by 1 minute of easy running
2 minutes of hard effort, followed by 2 minutes easy
3 minutes of hard effort, followed by 3 minutes easy
4 minutes of hard effort, followed by 4 minutes easy
3 minutes of hard effort, followed by 3 minutes easy
2 minutes of hard effort, followed by 2 minutes easy
1 minute of hard effort, followed by 1 minute easy

Cool down with five to 10 minutes of easy running.

Remember to follow a harder training day with an easy running or recovery day, and hydrate well throughout your workout.