1, 2, 3, 4 Pyramid Workout

  Nov 21, 2016  |  #Running

Hey there!

Happy Monday! How was your weekend? I hope you enjoyed this fall weather and got some rest in!

We started to get things ready for our Thanksgiving trip! I also treated myself to a manicure and pedicure, did some recipe testing (expect a holiday dessert coming at you tomorrow), got in a little bit of exercise, and lots of playing with Tater.

Tater, puppy

We’re taking a little road trip down to the Savannah area for Thanksgiving. This will obviously be Tater’s first little drive, so I want to make sure we have everything we need. Needless to say, we’ve taken multiple trips to Petsmart in the past week.

I did some running this week that felt good. I haven’t run much since the marathon, but I’m starting to crave some crisp fall running.  Fall runs are some of my favorite, for good reason.

Fall Running, 1, 2, 3, 4 Pyramid Workout

Speaking of running, I’m sharing one of my favorite workouts with you!

Generally, I enjoy speed workouts. I enjoy the challenge, and the fact that there are mini distances that I have to go and then it will be over. Pyramid workouts are my favorite (mentally) and I really think doing strategic workouts like this helped me get through my first marathon, and crush my original goal.

Marathon Training, First Marathon Recap, Rock n Roll Marathon

I often did this pyramid workout on a track, as we have a high school one nearby. But the great thing about this workout is that you can do it anywhere and anytime on your run. You can even do it on a treadmill if weather conditions aren’t ideal.

It’s not based on distances, but rather on minutes, which makes things easier without pre-marked distances around. I also think mentally, it’s easier to count down minutes before changing.


So, what is a Pyramid Workout?

As the name implies, the workout is structured like a pyramid. I did a one mile warm up before doing this workout, and ended with a one mile cool down. So it turned out to be around 50 minutes for me.

Once you finish your warm up, you’ll do a hard minute, followed by an easy minute of recovery. I recommend going 85-90% for the hard minutes, and 65-75% for the recovery minutes. For me, it was about 5k goal pace for the hard (7:00-7:10ish), and marathon goal pace for the recovery (8:30).


1 2 3 4 pyramid workout, speed workout


You’ll then move up to two minutes hard, two minutes easy, three minutes hard, three minutes easy and finally up to four. Once you finish the four hard minutes, followed by four easy minutes, you’ll work your way back down the pyramid. If you want a longer workout, you can go up to five minutes hard and five minutes easy.

I’m not doing any speedwork right now, aside from chasing the puppy around. I am definitely focusing on some yoga and stretching and doing what feels good.

[Tweet “Speed workouts can be fun! Try this 32 minute pyramid workout from @bucketlisttum_RD #runchat”]

I’m linking up with Hoho Runs and Misssippiddlin for the Weekly Wrap!

Do you prefer quicker, high intensity workouts or longer, slower workouts?

27 responses to “1, 2, 3, 4 Pyramid Workout

  1. I like this workout! Some of the speed sessions get so involved that they are hard to remember. This one is laid out very simply. I think I prefer a tempo run over intervals, but I do them occasionally anyway. The progressive run will always be my favorite as you get plenty of time to work your way down to the desired pace. Thanks for linking, Sarah.

  2. This workout sounds a lot like a workout I once did for track! It’ was a toughie, but a goodie, so I can’t wait to try this out. I love high intensity workouts, but I have to say, there’s no better feeling than finishing a long run.


  3. I love these types of workouts, but always forget how valuable they can be as speedwork. I may swap this in place of my speedwork tomorrow on the treadmill. I’ve done the same workout a few weeks in a row now, and it’s getting a little boring.

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