One of my goals for 2016 is to run a sub 2 hour half marathon. My current PR is 2:09:46 with an average pace of 9:54/mile. To run a sub 2 half, I need to run at an average pace of about 9:14/mile or less. Since I need to shave about 10 minutes off my time to achieve my goal, I need to start focusing on adding speed intervals and hill repeats into my training (something I haven’t done for my previous four half marathons).
One of my favorite speed workouts is a pyramid run. It consists of a 5 minute warm up, 20 minutes of interval work, and a 5 minute cool down. I love this workout because it’s quick, effective, and keeps my heart rate up the whole time. I’m all about burning the most calories and getting the best workout in the quickest time possible so if you’re like me, this workout is for you!
Start off with a 5 minute run at an easy pace (for me that’s about 10 minutes/mile). Next run about a minute to a minute and a half faster than that pace for 30 seconds (for me that was about 8:54/mile). Go back to your easy pace for 30 seconds. Then run at your fast pace for 1 minute and go back to your easy pace for 1 minute. Now run at your fast pace for 2 minutes and then 1 minute at an easy pace. Continue the pyramid by running 3 minutes fast, 1 minute easy, 4 minutes fast, 1 minute easy, 5 minutes fast, and 1 minute easy. Once complete, cool down at your easy pace for the last 5 minutes.
The fast pace should not be a sprint but rather something that you can hold throughout the pyramid — up to 5 minutes. It’s meant to be challenging so don’t give up! I seriously considered stopping 2 minutes into the last 5 minute interval stretch and then I just kept telling myself “You’re working towards a sub 2 hour half — Keep Going!”
I haven’t quite decided on a race yet or picked out a training schedule so if you have any suggestions, I’m all ears!
What are your favorite speed workouts?