Best intervals for half marathon training

Learn more about how to exercise for a half marathon with pyramid intervals, an effective variant of interval training that will make you faster and more enduring when you prepare for a half marathon.

What are pyramid intervals?

Pyramid intervals can be shorter and longer runs, with custom breaks between each interval. You run longer and longer intervals until you reach a peak and then run down again at shorter and shorter intervals. Shorter intervals are usually run with more challenging intensity than the longer ones. An example of a pyramid interval can be 1-2-3-4-5-4-3-2-1 minute intervals with a 1-2 minute break between each interval. Variations you can use when training for a half marathon is ascending or descending intervals, respectively 1-2-3-4-5 or 5-4-3-2-1 minute intervals with custom breaks between each interval.

Why train for a half marathon with pyramid intervals?

Pyramid intervals can be a fun and more motivating form of interval training and an excellent alternative to more traditional interval training. The variation in the length and intensity when you train pyramid intervals for a half marathon with pyramid intervals can make you faster, make it easier for you to cope with tempo changes during a half marathon, and help you to a solid end to the race. Variation in terms of intensity can also help reduce the risk of injuries associated with higher power running training.

How to train for a half marathon with pyramid interval

Adjust the length of the pyramid intervals according to which phase you are in your training program for the half marathon. If you are in an early stage of the training program, shorter pyramid intervals may be desirable, for example, 15-30-45-60-90-60-45-30-15 second intervals, with a 30-60 second break between each interval. If you are in a later stage, you can run longer pyramid intervals, such as 1-2-3-4-5-4-3-2-1 minute intervals, with a 1-2 minute break between each interval. Similarly, you can train ascending and descending intervals.

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Best intervals for HIIT

Best walk-run interval

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