This workout is pretty simple to follow and may look easy, but it is deceptively difficult in my experience. As you climb your way back up in distance from the 200m intervals in the middle, you may find the need to shift mentally. Also, note that the suggested pace effort for the 200m is 5k; so, I’m recommending that you resist the temptation to go all-out on even the shorter intervals in preparation for the slightly longer ones.

If you want to add more onto this workout and have relatively limited time, I recommend bumping out the 800m intervals on either end. Or, depending on what you are training for; throw in a few 1200m intervals after completing this pyramid.