Dan's 5k Speed Pyramid

Workout - Dan's 5k Speed Pyramid

• 12min @ 6'30''/km
• 400m @ 4'00''/km
• 1min rest
• 600m @ 4'00''/km
• 1min rest
• 800m @ 4'00''/km
• 1min rest
• 1.0km @ 4'00''/km
• 1min rest
• 800m @ 4'00''/km
• 1min rest
• 600m @ 4'00''/km
• 1min rest
• 400m @ 4'00''/km
• 1min rest
• 10min @ 7'00''/km

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Here’s what you need to know about “My favourite runner’s favourite sessions” from This Messy Happy. Watch the full video for all the context, then try this workout.

Key points

• Dan’s signature session is a pyramid interval workout that climbs from short to long repeats, then descends back down, all at “full gas” pace.
• Runs need a reason. Even easy recovery work should be intentional and actually easy, not middle-of-the-road.
• The 5K/10K template has shifted recently: moving past 12 × 400m efforts of 60 seconds each toward 18 × 400m repeats in 45 seconds, with quick recovery.
• For base building, hit 5:30 min/mile on your long runs (6–7 miles) to prepare for shorter distances.

Workout example, pyramid session

1. Warm up with 10–15 minutes of easy jogging.
2. 400 m at race-pace effort (full gas), then 1 min recovery jog or walk.
3. 600 m at the same effort, then ≤1 min recovery.
4. 800 m at the same effort, then ≤1 min recovery.
5. 1 km (or up to a mile) at the same effort, then ≤1 min recovery.
6. 800 m, then ≤1 min recovery.
7. 600 m, then ≤1 min recovery.
8. 400 m, then ≤1 min recovery.
9. Cool down with 10 minutes of easy jogging.

Scale the repeats and distances based on your current fitness. Most runners complete one full pyramid. Distances can vary, but 400–600–800–1k–800–600–400 is the standard format.

Try this session this week. Set your paces using your zones in the app, then run the pyramid.

References

• My favourite runner’s favourite sessions - Dan Mapp - YouTube (YouTube Video)