Speed Work: Pyramid Workout

Tips for the workout:

🔹Devise what paces you want to aim for before going out. If you want to test your current fitness, aim for your goal race paces here and see how close you are to hitting them!

🔹Know you’ll be gaining more recovery time as the workout goes on. Oh yaaaa that 7 min recovery after 7 minutes at half marathon pace was gorgeous

🔹Take time to warmup! I did about 5 minutes of foam rolling and a decent amount of squats, lunges, leg swings, and a little yoga before going into the 10 minute running warmup

🔹Don’t focus too much on your paces during the recovery. After the first two segments I walked for 30 seconds and then went back into a slower run pace (some may call a jog lol)

🔹Run on a flat course, or a course where you feel mentally strong

🔹Don’t beat yourself up if you don’t hit your goal paces! I’ll list mine here for reference. When I get back into more structured running, I’m confident I’ll get my speed back, even if it means adjusting my expectations for the first couple races (that hurts my ego to admit, but it’s true!!!)

Goal 1 mile pace: 5:59 - Actual: 6:16, 6:11

Goal 5k pace: 6:25 - Actual: 6:51, 7:05

Goal 10k pace: 7:00 - Actual: 7:33, 7:29

Goal HMP: 7:20 - Actual: 7:42