Wednesday, January 22, 2014

Race Pace Pyramid Workout

Happy Wednesday! 
After posting this picture on Instagram last night, I had a few people ask for the workout breakdown of what I did. The thing I love about this workout is that it is 100% modifiable for each person. 

DISCLAIMER: Alright y'all, I'm no doctor nor am I certified running coach(yet). While I am a Certified Personal Trainer, this workout was formed from running experience and my own love of creating workouts. I do give you permission to curse my name while kicking butt during this workout. It's the least I can do. 

I knew that I wanted to get a good tempo workout in, but I wasn't sure how. I started playing around with numbers, I'm not training for just one distance right now so sometimes it's hard getting specific workouts in. Although I am focusing on certain distances, I am trying to be well rounded. I am not of the belief that someone can have endurance for long distance but not the speed. If you want it, work for it, even if that means speed AND endurance.

A few things about this workout...
1. ABSOLUTELY incorporate rests if you need to (seriously!)
2. You can also cut all times in half to make it a 30 minute workout in a pinch. 
3. HYDRATE, make sure you have water with you...you're going to need it!
4. Don't eat too soon prior to the workout, you WILL feel it. 
5.This workout can constantly change. As your race times change, the paces will for this workout. That means that no matter what level you are, you can do this workout at what works for YOU and not everyone else. 
6. STRETCH afterwards, I'm not even kidding. This would also be a good time to actually use the foam roller and not just as a foot rest (I'm totally guilty of this, that's why I can say that). 

This is a great workout for the treadmill, and since I know I am not the only one stuck inside due to weather right now... hopefully you can get some use out of this! 


10 Minute Warm-up
5 Minutes CURRENT Marathon Pace 
5 Minutes GOAL Marathon Pace 
5 Minutes CURRENT Half-Marathon Pace
5 Minutes GOAL Half-Marathon Pace
2 Minutes 10k Pace
2 Minutes 5k Pace
2 MInutes 10k Pace
5 Minutes GOAL Half-Marathon Pace
5 Minutes CURRENT Half-Marathon Pace
5 Minutes GOAL Marathon Pace
5 Minutes CURRENT Marathon Pace
4 Minutes Cool-Down
---60 Minutes Total---

Warm-up & Cool-Down--Whatever easy pace you prefer to get the blood flowing
CURRENT paces--Recent pace for this distance
GOAL paces--What pace do you WANT to run this distance at?

Some benefits
-Training for races of many distances in one workout
-Speed and Endurance in one workout
-The back half of the pyramid, the paces feel 'easier' because you are 'slowing down'. (you are getting comfortable hitting goal paces on tired legs)
- You'll feel like a rockstar after, at least I did! 

I loved this workout for a few reasons. It got the speed working without recoveries which helps work on endurance as well. I wrote mine out ahead of time with the treadmill conversions (to MPH) which helped having it right in front of me. I can't wait to do this workout again in a few weeks, hopefully it feels even stronger. I plan on altering some of my paces, as I can see some places where changes should be made. 


Do you like making up workouts for yourself?

Speed play: Do you prefer intervals or tempo runs?

If you do try this, let me know how it goes!
(and how many times you cursed my name)

18 comments:

  1. I saw you post this on DailyMile and I'm definitely trying it :). Thanks for writing it out, I'm sure it will kick my butt... thinking I may do this tomorrow.

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  2. Loving this workout! If I was to do it and take rest breaks, should I take rest breaks as needed or rest breaks between each interval?
    I make up treadmill workouts for myself all the time, especially since I haven't ran outside in a week now and it looks like it might stay that way for awhile :(

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    1. You could do it either way, take rests as needed, between each interval or maybe between each distance (i.e. do both marathon paces, then rest etc.).

      I think many of us are going to be stuck on the treadmill for a while, I don't think winter is going anywhere. The good thing is, the treadmill can be an awesome tool for training!

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  3. This looks so hard! I did something similar over the summer and it completely kicked my butt. I hate running on the treadmill but I'll have to give this a try once it dries outside some

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  4. This looks booty kicking. I cringe just reading your workout. Ha ha.

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  5. Looks like a great (but tough) workout!!! Thanks for sharing!

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  6. Thanks for sharing. My new goal is to do a different speed workout each week. This will fit in beautifully.

    Have a great week!

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  7. Love speed workouts that involve ladders or intervals. Only way I can stay focused on the treadmill.

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  8. I'm not even going to pretend that I ever do either one...I just lace up my sneakers and go for a run...that's about a much planning as I put into my runs

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  9. Going back to my running days I can imagine how great of a workout this is!!

    I always struggle coming up with my own workouts--but have no problem writing them for other people.

    I'm going to be e-mailing you in the next few days about your ACE CPT if you don't mind :)

    <3

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  10. I've got a treadmill run tomorrow. How did you know i needed this?

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  11. Intense! But it's exactly the kind of workout I love. I tend to do progression runs more than pyramids, but I find pyramids are so good for building endurance. Definitely love intervals more than tempos. Tempos are my enemy!

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  12. What a great workout! I love that it's your pace and not something being forced on you. Also the ups and downs really keep it interesting. Love it!

    P.S. I don't really know enough about tempos and all that yet.

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  13. Thats a tough workout, and especially doing an hour of it! I do something similar, but less fancy and thoughtful...haha. I start at 8:30 pace and increase the speed by 1 every minute, until I'm around 6:30 pace, then go back down. Sometimes I do every .10 of a mile instead of a minute. I'll have to give yours a try :)

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  14. I'm waiting until March to do this workout, but my intention is mid March and then again mid April to prep for the marathon. I absolutely love making new and challenging workouts. Pyramids are my favorite. I also wish I had a group of similar paced runners who would want to do an indian run with me... I miss those from cross country and track season!

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  15. I found your blog via Carla, nice to meet you! And this looks like a great structure for getting some variety.

    Do you have any tips for an absolute beginner who wouldn't even know what pace to start with? All I know is I do about a ten minute mile, cross country, and at the moment I haven't really tried going further than 5k... any idea where I should look for some idea of targets? :)

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    1. Thanks for popping over to my little corner of the world!

      For a beginner I would say first and foremost, do this in 30 minute format and not 60. As for finding paces I would start by hopping on the treadmill and start at a VERY easy pace. slowly increase by 0.1 mph every 3-5 minutes for 30 minutes. Do that a few times and then maybe start a little faster and do the increases the same. As you progress you will learn to see what paces are easier and which ones you need to work for!

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