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The Pete Plan blog

Pete Plan Pyramid

Posted by thepeteplan on May 27, 2013

It is quite some time since I’ve attempted the Pete Plan speed pyramid session, but it can be quite a good reintroduction to faster interval training. Mentally as the rep lengths change each time, the intervals between reps are pretty generous (long), and after half way it gets shorter rep to rep, it is much easier than single distance rep lengths. In the PP the speed intervals are all about quality of pacing. As they are just once a week sessions, the absolute pace is the important part when prepping for a 2k (or for this aspect of general training), and so the rest periods on each session are long enough to allow this. Those of you who read my blog will notice that often when I’ve not been doing much speed work I will actually start off with shorter rest periods between reps on this type of session. This is because I simply don’t have the speed, and a longer rest interval will make no difference to that.

So today it was a “by the book” PP speed intervals sessions. Standard rest periods, standard pacing plan. This means that the pace should be constant on the way up the pyramid, then negative split rep to rep on the way back down. I chose 1:37 as a pace I wanted to stick under on the way up, as I estimated this is about where my 2k would be right now.

250m = 48.4 / 1:36.8 / 32
500m = 1:36.8 / 33
750m = 2:25.2 / 1:36.8 / 33
1k = 3:13.5 / 1:36.7 / 33
750m = 2:24.6 / 1:36.4 / 34
500m = 1:35.6 / 34
250m = 45.7 / 1:31.4 / 37

4000m = 12:49.7 / 1:36.2 / 33

Tough work, but well executed.

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