IntervalsRPE 4.9Hard★★★★☆

THE PYRAMID OF PAIN (SHORT)

Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.

Effort Profile

TRAINING FOCUS

This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop speed endurance across multiple distances, improve pacing discipline, and build mental fortitude through progressive distance increases.

Workout Overview

Duration

40m

Distance

6km

Intensity

4.9/10

Target Race

Terrain

track

Difficulty

★★★★☆

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WARMUP

Training ZoneEasy

Effort Level

3/10

Duration15m

“Thorough warmup with easy running, dynamic drills, and strides”

Segment 1 of 11

28% of workout

200m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration48s

* Estimated at 3:53/km pace for vo2 max effort

“5K pace effort”

Segment 2 of 11

2% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Easy recovery”

Segment 3 of 11

9% of workout

400m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration1m 36s

* Estimated at 3:53/km pace for vo2 max effort

“5K pace effort”

Segment 4 of 11

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Easy recovery”

Segment 5 of 11

9% of workout

800m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration3m 17s

* Estimated at 4:00/km pace for vo2 max effort

“5K pace effort”

Segment 6 of 11

6% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Easy recovery”

Segment 7 of 11

9% of workout

400m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration1m 36s

* Estimated at 3:53/km pace for vo2 max effort

“5K pace effort”

Segment 8 of 11

3% of workout

Recovery

Training ZoneRecovery

Effort Level

2/10

Duration5m

“Easy recovery”

Segment 9 of 11

9% of workout

200m 5K pace

Training ZoneVO2 Max

Effort Level

8/10

Duration48s

* Estimated at 3:53/km pace for vo2 max effort

“5K pace effort”

Segment 10 of 11

2% of workout

COOLDOWN

Training ZoneEasy

Effort Level

2/10

Duration10m

“Easy running to gradually lower heart rate and begin recovery”

Segment 11 of 11

19% of workout

0:00

5:00

10:00

15:00

20:00

25:00

30:00

35:00

40:00

45:00

50:00

53:05

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop speed endurance across multiple distances, improve pacing discipline, and build mental fortitude through progressive distance increases.

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level

RPE 3

Light

Duration

15m

Zone

Easy

Notes

•Start with 10-12 minutes easy running
•Include dynamic drills (leg swings, high knees, butt kicks)
•Finish with 4-6x100m strides at gradually increasing pace
•Take time to feel loose and ready

The Pyramid of Pain

Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.

The Pyramid of Pain

Repeat 1x: Classic pyramid structure building from 200m to 1600m and back down, testing both speed and endurance with matched recovery periods.

200m 5K pace

RPE 8

Extremely Hard

Duration

200m

Effort Zone

VO2 Max

“5K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

400m 5K pace

RPE 8

Extremely Hard

Duration

400m

Effort Zone

VO2 Max

“5K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

800m 5K pace

RPE 8

Extremely Hard

Duration

800m

Effort Zone

VO2 Max

“5K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

400m 5K pace

RPE 8

Extremely Hard

Duration

400m

Effort Zone

VO2 Max

“5K pace effort”

Recovery

RPE 2

Easy

Duration

Effort Zone

Recovery

“Easy recovery”

200m 5K pace

RPE 8

Extremely Hard

Duration

200m

Effort Zone

VO2 Max

“5K pace effort”

Notes

•Focus on maintaining consistent effort
•Use recovery periods wisely
•Stay mentally engaged throughout

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level

RPE 2

Easy

Duration

10m

Zone

Easy

Notes

•Start very easy, gradually slow down
•Focus on deep, relaxed breathing
•Prepare for stretching and foam rolling
•Hydrate and refuel within 30 minutes

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Important Notice

These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.