An entertaining way to train at a variable pace is to run a pyramid session, so called because the
distances go up to a peak and then come back down. Try the following, doing all the reps from left to right to make a single session:
| Repetition | 400m | 800m | 1200m | 1600m | 1200m | 800m | 400m |
| Pace | Mile pace | 5K pace | 10K pace | 10M pace | 5M pace | 3K pace | 1000m pace |
| Recovery | 100m | 200m | 300m | 400m | 300m | 200m |
| Best 10K (/400m) | | | | | | | |
| 35 (84.0) | 72 | 2:40 | 4:12 | 5:40 | 4:06 | 2:30 | 70 |
| 40 (96.0) | 83 | 3:03 | 4:48 | 6:28 | 4:42 | 2:53 | 81 |
| 45 (1:48) | 1:34 | 3:26 | 5:24 | 7:16 | 5:18 | 3:16 | 1:32 |
| 50 (2:00) | 1:45 | 3:49 | 6:00 | 8:04 | 5:54 | 3:39 | 1:43 |
| 55 (2:12) | 1:56 | 4:12 | 6:36 | 8:52 | 6:30 | 4:02 | 1:54 |
| 60 (2:24) | 2:07 | 4:35 | 7:12 | 9:40 | 7:06 | 4:25 | 2:05 |
| 65 (2:36) | 2:18 | 4:47 | 7:48 | 10:28 | 7:42 | 4:37 | 2:16 |
You should try to run faster as you come down the pyramid. Although we have given a target pace, these are suggested times, which may vary depending on your balance of strength and speed.
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