Pyramid Scheme: A Track Workout For New Speed

Planning for an “A” race later this fall? Try this simple early- to mid-season track workout for new speed.

Breaking up a track session into a pyramid format not only keeps things interesting, it forces you to examine your pacing, since the way back “down” the set mirrors the way you went up. This track session from Jonathan Cane of New York City’s City Coach Multisport is one he does often during the start of race season. “In the early season I like to avoid too much ‘changing gears,’ and therefore create increased stress via distance rather than speed,” Cane says. “Later in the season I might manipulate speed rather than distance in order to increase the challenge, but in the spring or early summer, that’s probably a little aggressive for most distance folks.”

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The Workout

After a thorough warm-up (at least 10–15 minutes), do this main set on the track:

• 2×400 at 5K pace with 200 recovery jog
• 1×800 at 5K pace with 400 recovery jog
• 1×1600 at 5K pace with 800 recovery jog
• 1×800 at 5K pace with 400 recovery jog
• 2×400 at 5K pace with 200 recovery jog

Follow it with a thorough cool-down.

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