Long Interval Pyramid 6-10


400 m run, 4 perfect lunges, 4 inchworms

Skill Work

Answer this question:

When I get tired, the first thing that breaks down on the run is: _____

Now, spend 3-5 minutes on a drill (or two) for that running weakness.


  • 600m
  • 800m
  • 1000m
  • 800m
  • 600m

Rest-work ratio is 1:1.  That’s plenty of rest and not a huge volume so each interval should be as fast as your form allows!  Keep track of what breaks down and when as well as your time.



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