Tri Training NZ

Friday Fartlek Run: Half Marathon Pyramids

This session is a great way to enhance your speed endurance and is great for half marathon events.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Half Marathon Pyramids

  • 10min Warm Up Level II;
  • 1,000m Level III-IV, 4min RI;
  • 2,000m Level III-IV, 4min RI;
  • 3,0000m Level III-IV, 4min RI;
  • 2,000m Level III-IV, 4min RI;
  • 1,000m Level III-IV;
  • 10min Cool Down Level I-II;
  • 10min Stretching

The warm-up should be done at an intensity that is steady but not overconsuming at Level II for 10 minutes. This session can be done either on the road, trail, or track.

The main set for this workout, it involves completing five reps, each of a different distance with a four-minute Rest Interval (RI) between them. The distance of each interval increases and then decreases like going up over a pyramid. Start with 1,000 metres for the first rep, then 2,000 metres for the second rep, 3,000 metres for the next rep, then descend down to 2,000 metres and for the final rep, it is only 1,000 metres.

The cooldown is at a low intensity, jogging for a minimum of 10 minutes.

Finish with 10 minutes of stretching to assist with the recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first-timers and recreational athletes to achieve their sporting goals. He can be contacted at, and 021 348 729. Make sure you sign up for his monthly informative newsletter.

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Download the Garmin (.FIT) files for this workout for FREE

For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.

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