If you are looking for a fun workout that can be done without a track, try this time-based pyramid workout! It’s easy to follow but the different length of intervals keep the workout interesting. I like to use this workout during the base building phase or the early stages of training for a race. It can also be used during cut-back weeks when you need a break from more intense speed workouts!
My favorite thing about time-based workouts is that you can do them on the roads and you can set your watch to keep track of time. Whenever I do time-based pyramid style workouts they go by so quickly!
How to complete this time-based pyramid workout
Start with a 5-10 minute warm up of easy running. Then complete the following intervals at a moderate to hard effort depending on how hard you want your workout to be.
- 2 minutes hard
- 1 minute easy
- 3 minutes hard
- 1 minute easy
- 4 minutes hard
- 1 minute easy
- 4 minutes hard
- 1 minute easy
- 3 minutes hard
- 1 minute easy
- 2 minutes hard
Then finish off with a 5-10 minute cool down of easy running.
How to pace this workout
You can try to run this around half-marathon effort the first time you do it. Another option is to start at 5k-10k pace for the shorter intervals, slow down a bit as the intervals get slower, and then speed up again for the longer intervals. Another benefit of this workout is helping you learn how to tune into your pace and effort!
Here’s an image of this time-based pyramid workout that you can save to reference later!
You may also like:
Effective Half Marathon Workouts To Include In Your Training Plan
Why Long Distance Runners Need to Include Speedwork in Training
5 Workouts To Help You Prepare For Your Next 5k
Have you ever tried a time-based pyramid workout?
Do you like time-based running workouts?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Your new running top is really pretty! That’s so nice that you were able to get that and your shoes from RW. I used to always get my Adrenalines from RW, but since I switched to the Gylcerins I’ve had to buy my shoes full price from Brooks. The Glycerins must either be really popular because I can never find them on clearance anywhere!
Since my shoes are the newer model, I still paid full price. But at least there is free shipping!
we are always on the same page with the weather lol. it’s totally a week at a time until we get to spring!
Yes, exactly! I am hopeful with the forecast for the next week or so though!
I have my runners do almost the exact same workout! It is so effective!
I feel like workouts like this are effective but not at all intimidating…and its nice to be able to run “hard” or “easy” based on how you are feeling that day rather than at a specific pace!
Our weather has been all over the place too. Yesterday was almost 40 but today we’re iced over with freezing rain. Looks rainy all week too. Definitely not our usual for January. I am all about time intervals on the mill. Outside it’s all about distance.
Oh no, I hope the freezing rain isn’t coming this way! I also like to do timed intervals on the treadmill. Its pretty much the only way I make it through the run!
I love love pyramid workouts, they go by so much faster. PS – do you like the new Garmin watch? I am eyeing it!!
So far I do really like it! I wear it 24/7 because it also tracks steps and sleep and stuff. It even links to your phone and gives you notifications if you want! So I can see if someone sent me a text right from my watch!
For running, I would say its like most of the other Garmins. I haven’t had any issues with it but I also haven’t tried doing anything too complicated:)
Time based workouts are my favorite way to do speed work! I especially like ladder intervals because they’re so fun and the workout flies by.
Yes, definitely! These kinds of workouts are over before you know it!
Seriously with the weather – I ran in sub-zero wind chills, sheet-ice coverage, 53F warmth, and then everything in between! 🙂
It’s so crazy! I guess I’m just glad that we get a break every once in a while from the really cold days. Those can definitely wear on you after awhile!
I am more likely to do time workouts on the treadmill. I don’t know how to make my Garmin show elapsed time. I probably only understand 2% of what it can do!
I use the setting for “lap time” and then each time I finish a set I hit the lap button. Its also nice because on the same screen you can see lap distance and lap pace. Im sure if you played around with it a bit you could figure it out!
The weather was freezing here the other week with snow and ice. Then the other day it was in the 70s. I much prefer that. That sounds like a challenging pyramid workout. I never do runs my goal pace. I probably should.
The weather has been so strange lately! I agree, I would rather have the 70 degree days for sure!
I do play around with intervals to make the time on the treadmill go faster. I’ll build up, then back down, and continue the pattern for my workout.
Intervals are really great for treadmill runs. They are pretty much the only way I get though it!
I would say we’ve been lucky to have the worst of the winter weather bypass us, but as soon as I do I’m sure we’ll be hit hard! It’s been a pretty mild winter so far, and I’m grateful! But you’re right–who knows what next week will bring. Thanks for sharing the pyramid workout. Looks tough!
Hopefully the winter will continue to be pretty mild for you!
You had a nice variety of workouts this week! That pyramid run looks like a challenging but fun speed work session. I’ll give that one a try. This weather is crazy. So far, my coldest run this season has been at Disney World — of all places! Thanks for linking, Lisa!
That’s crazy that your coldest run was in Disney! I guess its just been a strange winter everywhere.
Our weather is FINALLY going above freezing, just barely though. We still have snow and ice everywhere so it’s still a bit tough to run outside but I’m getting a couple of them done here and there. It’s supposed to rain all week so hopefully the rain will wash all this junk away! You had a great week of workouts! I’m looking forward to the Launch 4s. How do they compare to the 3s?
My first reaction to the Launch 4s was that they feel a little stiffer than the 3s, but that might be because they are new and not broken in. I think they fit pretty much the same, maybe they have just slightly more cushioning? (Again, hard to say because I am comparing them to a pair that Ive been wearing for 8 months!)
Great job on your workouts! I haven’t done intervals in what feels like an eternity but I’ve got some planned for this week and I’m excited! I like the TRX but I always feel like I’m using it wrong, lol!
Thanks! he TRX can be tricky at first. The first time I used it I had a trainer show me how- that helped alot!
I love your workouts. I also often practice them on weekend. Running with workouts is the perfect combination.
This is a great workout to try, thanks for the idea, Lisa!
Today I have a fartlek workout on my plan:
10 x 100m hard, 100m easy and then 5 x 200m, 200m easy and then back to 10x 100m hard, 100m easy.
Not as challenging as the pyramid workout – I’m sure that’s going to be on my plan soon!
I love pyramid workouts! The change in distances really keeps it interesting. If it ever cools off here I plan to try it. It looks like a good way to segue back into some speedwork.
These are the exact type of workouts that i did when I trained with the Peloton group for my last half. They were fun and they worked for me
Nope. Never tried this. I’m a go with the flow kind of runner… I don’t ever were a watch.
I don’t deny that these are useful and work.
I have done ladder workouts, but not a pyramid. I’m in a season where speed just isn’t a focus, so I don’t know that I will try this soon.