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Runners & Workouts: John Ellis – Pyramid Intervals (For Speed-Endurance)

In this space, we will share the key or favorite workouts of our running friends and elites and provide all the Runivores out there some training tips. Run with a smile, of course, but be ready to take on some pain!!



John Ellis

If you are a trail runner in Hong Kong or have been following the island’s running scene, you are no stranger to this Australian-born runner that can’t seem to keep his shirt on no matter how cold it gets. Known for racing every weekend, his strong mental game and great pacing, it’s a pleasure to have him share one of his favorite (or should I say least favorite) workouts.

My favourite workout is the one that gets the best results, however, it’s also the one I dread the most as it’s a complete sufferfest – but no pain, no gain, is unfortunately my motto at track training,” John said.

Recent finishes:

  • Hong Kong 9 Dragons 2nd Overall
  • Hong Kong MSIG Series Overall Series Champion
  • The Northface 100km Hong Kong 2nd Overall
  • Lantau 70km Champion
  • Greenpower 50km Champion
  • Co-founder of  Gone Running and T8

Here’s a recent interview, if you would like to learn more about John

Pyramid Track Intervals

15-20 minute warm up

3 x 200m sprints and walk 100m in between. (sprints should be at 80-90% intensity)

Rest for 3-5 minutes

Here’s when it gets good: 1 x 400m,1 x 800m, 1 x 1200m, 1 x 1600m, 1 x 1200, 1 x 800m, 1 x 400m

  • Run each rep at your 5km pace
  • 75 seconds rest between each rep

15-20min cool down


Lets hear it from John:

You’ll need to really warm up before those starting 200s, and then it just builds in distance. You’ll get some proper speed work as well as speed-endurance. I like that there is a proper “hump” with the 1600m to train your mind also. Get through that and you know you can finish the set, and run each remaining rep faster than the last as you near that finish line.

Please follow John and his adventures on Facebook.



Eating well and training well go together like peas and carrots. Here are the fan-favorite pieces to help you fuel your races, workouts and recovery, as well as some useful tips using energy gels.

The Complete Guide to Fueling (Daily Nutrition, Recovery, Energy Gel Strategy)

The Best Energy Gels for Marathons

What’s an Energy Gel? The Gooey Elixir that Endurance Athletes Can’t Live Without

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