Double Pyramid

This workout all up is 34 minutes plus your warm up and cool down time and it is a pretty demanding one. And although there are differences between the paces, they aren’t as far apart as you might think. So for me half marathon pace would be about 5:15, 10k pace about 5:00 and 5k pace about 4:45. So if you go out too fast in the shorter intervals as you get into the workout it’s going to hurt you – definitely one to pay attention to your pacing on! If you aren’t sure what your pacing should be here is a a pace calculator to help guide you.

If you are newer to running you could just do one pyramid:

1:00 @ 5k race pace, 1:00 recovery jog

2:00 @ 10k race pace, 2:00 recovery jog

3:00 @ half marathon race pace, 3:00 recovery jog

2:00 @ 10k race pace, 2:00 recovery jog

1:00 @ 5k race pace, 1:00 recovery jog

And doing one period can be a great way to get a feel for your pacing as well. You want to finish feeling like you maybe could do one more interval but not two more. And remember that the better you warm up, the more you will enjoy these types of workouts!

Happy running!

Zoey Dowling

Written by: Zoey Dowling

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