Session #9 Track Pyramid

This is all about speed! Regardless of your race distance, it pays to have a turn of speed to be able to kick away for the win. It’s also important to increase your speed so it’s easier to run at race pace.

Session: 200m, 400m, 600m, 800m, 1km, 1.2km, 1km, 800m, 600m, 400m, 200m

Total Duration: 7.2km

The emphasis of this session is to focus on good form across every repetition and not force the speed. The shorter reps (200m – 600m) should be fast but relaxed, roughly at 1,500m to 3km pace. The longer efforts (800m – 1.2km) should be run at 5km pace. Recoveries are 90 seconds.

PACE GUIDE:

MEN
Elite: 30/62/1:36/2:15/2:50/3:24
Serious: 33/70/1:45/2:26/3:05/3:45
Club: 37/78/1:55/2:30/3:22/4:05

WOMEN
Elite: 34/72/1:48/2:32/3:12/3:50
Serious: 39/80/1:55/2:44/3:34/4:12
Club: 45/90/2:06/3:05/3:55/4:40