Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Pyramid intervals are a structured interval session where the duration (or distance) of work intervals increases progressively to a peak, then decreases symmetrically — for example 1-2-3-4-3-2-1 minutes, with recovery between each. This format provides variety, develops both speed and endurance within one session, and is mentally engaging because no two intervals are identical. The ascending phase builds toward the longest effort while fresh; the descending phase challenges you to maintain quality as fatigue accumulates. Pyramids are popular in running, cycling and rowing training.
- Work intervals rise to a peak, then fall
- E.g. 1-2-3-4-3-2-1 minutes
- Develops speed and endurance together
- Mentally engaging — varied efforts
In practice
While both interval training and fartlek alternate hard and easy efforts, the key distinction is structure: intervals use precisely defined distances, times or paces with planned recovery, while fartlek is deliberately loose and feel-based, often varying effort by landmarks or spontaneous decision during a continuous run — coaches often use fartlek early in a training block for its flexibility and lower mental pressure, then shift to structured intervals as race-specific precision becomes more important.
FAQ
Which is better for beginners, fartlek or interval training?
Fartlek's unstructured, lower-pressure nature often makes it a gentler introduction to speed work, with more precisely structured interval training typically introduced once a runner is ready for race-specific pacing precision.
Can fartlek and interval training be used in the same training block?
Yes — many programmes use both, with fartlek providing flexible aerobic/speed variety and structured intervals providing more precise, measurable race-pace practice.