5k Pace Pyramid
Workout - 5k Pace Pyramid
- 12min @ 6'30''/km
- 1min @ 3'30''/km
- 1min rest
- 2min @ 3'30''/km
- 1min rest
- 3min @ 3'30''/km
- 1min rest
- 4min @ 3'30''/km
- 1min rest
- 5min @ 3'30''/km
- 1min rest
- 4min @ 3'30''/km
- 1min rest
- 3min @ 3'30''/km
- 1min rest
- 2min @ 3'30''/km
- 1min rest
- 1min @ 3'30''/km
- 1min rest
- 12min @ 6'30''/km
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Intro
Here’s a summary of Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans from This Messy Happy. The week’s key sessions, including a signature track workout you can run today. Watch the full video for context.
Key points
- Tuesday track: 5k-pace pyramid (1-2-3-4-5-4-3-2-1 min) with rest equal to half the work duration.
- Thursday base run: 7 km easy in Zone 2.
- Long run: 17 km for half-marathon training (8 km for 10k). Good and bad days both count.
- Recovery: Friday swimming. Optional Sunday easy run (5 to 7 km) if you feel ready.
- Both hard and easy runs drive fitness gains. Cut consecutive days if you need to.
Workout example
5k pace pyramid (track Tuesday):
- Warm-up: 10 to 15 min easy run plus dynamic stretches.
- Pyramid intervals at 5k race pace: 1, 2, 3, 4, 5, 4, 3, 2, 1 min.
- Rest between reps: half the interval duration (walk or jog 2 min after a 4-min effort).
- Cool-down: 10 to 15 min easy jog and stretch.
Thursday easy run: 7 km at conversational pace in Zone 2. Focus on form and steady effort.
Weekend long run: half-marathon training 16 to 17 km easy (Zone 2). 10k training around 8 km. Start early (ideally 5 am) for cooler conditions.
Closing note
Try the pyramid session, match the long-run distance to your race goal, and use the Pacing app to dial in speeds.
References
- Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans | Follow Along - YouTube (YouTube Video)