RW’s Definitive Serious Speedwork: Pyramids etc

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.