Session of the Month: The Pyramid

A session that builds, sharpens and then brings you back to where you started. This pyramid workout combines longer, controlled efforts with shorter, faster repetitions, challenging you to adjust gears while maintaining rhythm. With the efforts descending from 8 minutes to 3 minutes before climbing back up, it’s a great test of aerobic strength, pacing and speed endurance. 

Why We Love It

The beauty of a pyramid session is the variety. Just as you settle into the longer efforts, the reps get shorter and give you a chance to lift the pace. Then, as the session builds back towards the 8-minute efforts, you need to find that rhythm again on tired legs.

The floats keep the session moving, making it more than just a series of isolated intervals. It’s a great workout for runners looking to develop strength and speed without losing sight of the bigger aerobic picture.

How to Run It

  • Warm-up: 4-5km easy + drills and strides

  • Main set: 8 min on (3min float), 5min on (2min float), 3min on (2min float) and back up finishing on a 3min float

  • Cool down: 3-4km easy

Start conservatively and let the pace build naturally as the reps get shorter. The 8-minute efforts should feel controlled, the 5-minute efforts a little sharper, and the 3-minute efforts allow you to lift the intensity without sprinting. When the session climbs back up, focus on returning to a strong, sustainable rhythm rather than forcing the pace.

The floats should be steady enough to keep you engaged aerobically, but relaxed enough to prepare for the next repetition. The aim is to finish feeling like you've executed the session well from start to finish, not just nailed the shorter reps.

Training Zones & Focus

The longer 8-minute efforts should sit around threshold effort, with the 5-minute reps moving towards 10km effort and the 3-minute efforts around 5km effort, depending on your current fitness and training goals.

Use the changes in duration to practise changing gears smoothly. Focus on controlled breathing, relaxed mechanics and consistent effort rather than chasing a particular pace on every repetition. The floats are an important part of the workout, helping maintain aerobic engagement while allowing you to reset before the next effort.

Key Benefits

  • Aerobic strength: The longer repetitions develop the ability to sustain a strong, controlled effort.

  • Speed endurance: The shorter reps introduce faster running without requiring an all-out effort.

  • Pacing awareness: Builds the ability to adjust pace and effort as the workout changes.

  • Active recovery: The floats keep the session continuous and reinforce running efficiently between efforts.

  • Mental resilience: The return to the longer repetitions challenges you to maintain focus and form as fatigue builds.

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