5K Pyramid & Threshold Miles

Workout - 5K Pyramid & Threshold Miles

• 10min @ 8'00''/mi
• 5min @ 4'50''/mi
• 1min rest
• 4min @ 4'50''/mi
• 1min rest
• 3min @ 4'50''/mi
• 1min rest
• 2min @ 4'50''/mi
• 1min rest
• 1min @ 4'50''/mi
• 3min rest
• 0.0mi @ 5'20''/mi
• 2min rest
• 0.0mi @ 5'20''/mi
• 10min @ 8'00''/mi

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Intro: Andy takes on a 10-week challenge in this Running Channel episode, aiming to break 15 minutes for the 5K. The training is practical and worth trying. Here’s the breakdown. Watch the full video for the nuances.

Key points:

• The 10-week programme runs four weekly sessions and targets a sub-15-minute 5K (roughly 3:00/mile, sic, looks like an error in original; treat as the relevant per-km/mile pace for your own goal).
• Workouts include a hard 5-mile tempo run, long runs that build in distance, speed intervals, and easy recovery days.
• Three ideas drive the programme: ramp intensity systematically, practise threshold pace, and use varied speeds to build quickness and aerobic strength.

Workout example (week 1):

1. Day 1: 5 miles in 30 minutes (about 6:00/mile). Finish with a few easy strides.
2. Day 2: intro to intervals. Warm up with 2 easy miles. Run a descending ladder of hard intervals at 5K intensity: 5, 4, 3, 2, 1 minute, with 1 minute recovery between each. 2-3 minutes rest, then 2 miles of threshold at about 5:20/mile (HR 170-175 bpm).
3. Day 3: recovery run. 5 easy miles by feel. No pace targets.
4. Day 4: progressive 10 miles. 5 miles easy (6:00-7:00/mile), then 5 miles at about 6:00/mile.

Practical tips:

• Start each workout with 1-2 miles of easy running.
• Short repeats should be fast but controlled. Don’t lose your form.
• Keep HR around 170-175 bpm on threshold efforts.
• Listen to your body. Rest days are as important as hard days.

Closing note: try these workouts this week. Adjust paces in the Pacing app to your fitness.

References

• CHALLENGE REVEALED! Run A Faster 5K in 10 Weeks (and how YOU can too) | Challenge Andy EP2 - YouTube (YouTube Video)