Higher Level Pyramid

Higher Level Pyramid

At 0515 on Tuesday, the only Charlotte area running workout South of 1-485 will launch from the Vine American Kitchen in Ballantyne into temps not seen in these parts for a while.  53degrees at the start sounds pretty nice!

The THANG:

• WHERE = Mosey from the Vine over to The Landing Strip (a.k.a. North Community House Dr).  For the longer intervals, we’ll be using the flatter sections of the strip.
• WHAT = Building on your 1-mile race pace (a.k.a. Repetition Pace or R-pace from the calculator at http://runsmartproject.com/calculator) and previous workouts from the past 2 weeks.  This will be a Taller Speed Pyramid and has the potential to cover 5 miles just on it’s own. All intervals run at R-pace with an equal distance recovery jog.
  • 1st level – 4x200m @ R-pace (200m recovery)
  • 2nd level – 2x400m @ R-pace (400m recovery)
  • The top for the 3rd level – 800m @ R-pace (800m recovery)
  • 2nd level – 2x400m
  • 1st level – 4x200m
• HOW = If it makes you feel better, you can put this program in your watch.  Otherwise, there will be cones.  We will regroup during the final recovery in each level (i.e. after 4th 200, 2nd 400) and START each new level as a group.