Pyramid Training - What's the Deal?
by Jeffrey
(India)
Could you please explain pyramid training for different zones? I have seen it in running programs before and I actually didn't understand the method described on your tempo running page.
Answer by Dominique:
Hi there,
Thanks for your question about pyramids. And thanks for attaching a photo of yourself; it's always fun to see who I am talking to.
In all different types of exercises you can do pyramid sessions, whether it is running, biking or swimming for example. And it is a pretty good type of workout, so let's get right into it. I'll break it down as follows:
1. General explanation of pyramid training
2. Examples of pyramid training sessions
3. Extra pyramid training tips
General Explanation of Pyramid Training
You gradually build up the intensity to a certain highest point, then gradually build it down, as if you were climbing a pyramid, then descending it.
You can even increase intensity, decrease intensity, then increase it again.
Now why would you do pyramid training? Well, here are a few benefits:
1. Enhances Speed and Endurance - by gradually increasing and decreasing running intensity, you can improve both your speed and endurance levels over time.
2. Breaks Monotony - pyramid training can make your workout routine more interesting, breaking the monotony of running at the same speed and intensity for long periods of time.
3. Builds mental toughness - especially in longer sessions in which you have to run fast on already tired legs, you are pushing your body, but also training your mind to withstand tough situations and not give up easily.
4. Increases Efficiency - by working at different paces, you can become more efficient and improve your running economy.
Examples of Pyramid Training Sessions
This is a good combination of both long running and some tough running together.
The sequence I usually use is as follows:
Min 1-10: Zone 1
Min 11-20: Zone 2
Min 21-30: Zone 3
Min 31-40: Zone 2
Min 41-50: Zone 3
Min 51-60: Zone 2
Min 61-70: Zone 3
Min 71-80: Zone 2
Min 81-90: Zone 1
If you are not quite ready for 90 minutes of running, then you can still follow the same principles.
You could cut the run above in half by making all the intervals only 5 minutes in length.
Or you could do a 50-minute session as follows:
Min 1-10: Zone 1
Min 11-20: Zone 2
Min 21-30: Zone 3
Min 31-40: Zone 2
Min 41-50: Zone 1
The variations are endless.
Extra Pyramid Training Tips
Hope this helps.
Make sure to also check out:
Tempo running - page which features some of these pyramid sessions.
Interval Running - About Zone 4 running and why you should keep these intervals shorter in length.
Running Stretches - Finish your workout with a good cooling down via some easy running and a set of running stretches.
Kind regards,
Dominique
