Pyramid Intervals: The Secret to Running a Sub-3 Marathon

Описание: Are you looking to take your running to the next level? In today’s session, I’m hitting the track for one of the most challenging but effective workouts in a runner's arsenal: Pyramid Intervals.

As part of my journey toward a sub-3-hour marathon, this session is designed to test both speed and aerobic capacity. We start with short, fast bursts, climb to a grueling 1.6km peak, and then work our way back down. It’s a mental and physical battle, especially when those hamstrings start to feel the burn from yesterday’s bike session!

In this video, I cover:

The full breakdown of the pyramid interval structure.

Pacing strategies for different distances.

Trying out new fueling with LMNT electrolytes.

A deep dive into my Garmin stats to see the training effect and heart rate zones.

If you’re training for a marathon, a 5K PB, or just want to get faster, give this workout a try!

🏃 The Workout Breakdown


Warm-up 1.6 km Conversational
90s Walk
1 200m 3:20/km
60s Walk
2 400m 3:25/km
90s Walk
3 800m 3:40/km
90s Walk
4 1.2 km 3:50/km
120s Walk
5 (Peak) 1.6 km 3:55/km
120s Walk
6-9 Repeat 4 to 1 in reverse order

⏳ Timestamps
00:00 - Introduction to Pyramid Intervals
00:34 - Full Workout Structure Breakdown
01:35 - Hamstring Tightness & Triathlon Prep
01:55 - Fueling & Electrolyte Testing (LMNT)
02:16 - The Warm-up
02:35 - Starting the Intervals: 200m to 800m
02:54 - Reaching the Peak: The 1.6km Interval
03:49 - Descending the Pyramid: 1.2km to 400m
05:15 - Finishing the Final 200m Sprint
05:44 - Cool Down & Recovery Thoughts
07:27 - Garmin Data Analysis (HR Zones & Training Effect)
09:01 - Outro: Like, Subscribe, and Stay Fast!

Note: If you're attempting this workout, adjust the target paces based on your current 5K or marathon goal pace. The goal is to feel "strong" but pushed to your limits by the end!

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Music by 3db Music

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