Intervals
Long Pyramid Speed Builder
600–1200–1600–1200–600 m ladder + flying 10s
Main set: 600 m @ 90% + 1 min 30 s @ 30% + 1200 m @ 90% + 2 min @ 30% + 1600 m @ 90% + 2 min @ 30% + 1200 m @ 90% + 2 min @ 30% + 600 m @ 90% · 8 × (10 s @ 100% + 50 s @ 30%) · 8 min @ 80%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 2 min @ 40% + 20 s @ 60% + 40 s @ 30% + 20 s @ 60% + 40 s @ 30% + 10 s @ 80% + 50 s @ 30% + 10 s @ 80% + 50 s @ 30% + 1 min rest | Easy flow, build; two pickups, two short strides, then settle before fast work |
| Speed pyramid | 600 m @ 90% + 1 min 30 s @ 30% + 1200 m @ 90% + 2 min @ 30% + 1600 m @ 90% + 2 min @ 30% + 1200 m @ 90% + 2 min @ 30% + 600 m @ 90% | Climb up, float, descend |
| Flying 10s | 8 × (10 s @ 100% + 50 s @ 30%) | All-out 10s, float 50s |
| Steady finish | 8 min @ 80% | Smooth close |
| Cool-down | 6 min @ 30% | Relaxed jog |
Times for distance reps assume a 6:00/km pace.
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 60% Steady. Still chatty, breathing deeper.
- 80% Hard. A few words at a time.
- 90% Very hard. A word or two, tops.
- 100% All out. Nothing left in the tank.
Pete's tip
Build smooth through the ladder, then hit short all-out bursts with long floats. Close steady and tall: fast but composed, no late slogging.
Pete, Fartlek's AI coach
What it trains
Speed. Improve your pace and explosiveness.