Interval session · Very Hard · 7 miles
Pyramid Intervals
200 to 1600 back to 200.
Session
200m / 400m / 800m / 1200m / 1600m / 1200m / 800m / 400m / 200m
Workout breakdown
10 minute warmup / 200m @ interval / 60s recovery / 400m @ interval / 60s recovery / 800m @ interval / 90s recovery / 1200m @ interval / 90s recovery / 1600m @ interval / 90s recovery / 1200m @ interval / 90s recovery / 800m @ interval / 90s recovery / 400m @ interval / 60s recovery / 200m @ interval / 10 minute cool down.
Recovery
60s for short reps | 90s for long reps.
Training paces
- 2x 200m at interval
- 2x 400m at interval
- 2x 800m at interval
- 2x 1200m at interval
- 1600m at interval
Estimate personalized paces with the 5K pace calculator. Adjust any workout for your experience, conditions, and recovery.
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