5k Threshold Pyramid

Workout - 5k Threshold Pyramid

• 5min @ 9'00''/mi
• 400m @ 7'15''/mi
• 2min rest
• 600m @ 7'15''/mi
• 2min rest
• 800m @ 7'15''/mi
• 2min rest
• 1.2km @ 7'15''/mi
• 2min rest
• 800m @ 7'15''/mi
• 2min rest
• 600m @ 7'15''/mi
• 2min rest
• 400m @ 7'15''/mi
• 5min @ 9'00''/mi

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Intro

The kofuzi channel breaks down Training for a Fast 5k with Runna, Weeks 9-12 in detail. The sessions are worth your time. The key workouts are below so you can start training. Watch the full video for context and coaching notes.

Key points

• Over-under interval training: mixing harder efforts with recovery “float” phases to build speed and aerobic capacity.
• Hill sprint sessions every Tuesday (11 × 60-second repeats and 11 × 30-second repeats, progressing to 17 × 60-second efforts, then 2 × 8 × 30-second blocks) for leg power and explosiveness.
• Progression long runs at varied paces (such as 6 km easy, 11 km at marathon effort, 6 km “float”) to teach pace under fatigue.
• Costco run: a casual bike-path loop for easy miles and a mental breather.
• Pyramid set (400, 600, 800, 1200, 800, 600, 400) in week 11, swapping hill sprints for a threshold ladder.
• Taper weeks 11-12: shorter easy runs (around 8 miles) and a modified over-under 500-m interval block to stay sharp while cutting volume.

Workout example: week 9 over-under 10 km

1. Start with 1 to 2 km of easy jogging.
2. Over-under intervals. Repeat 5 times across the 10 km:
   • 1 km at 7:05 min/mi (the hard “on” segment).
   • 1 km at 6:30 min/mi (just under 4 min/km), the recovery “float” phase.
3. Finish with 1 km of easy running.
4. Tuesday hill session: 11 reps of 60-second hill sprints, then 11 reps of 30-second hill sprints (22 total). Rest 90 to 120 seconds between reps.
5. Week 11 pyramid: 400, 600, 800, 1200, 800, 600, 400 at threshold pace (around 7:00 to 7:30 min/mi), with 2 minutes between repeats.

Closing note Try these sessions. Set the paces to your zones in the Pacing app, and make hill sprints and over-under work regular parts of your training.

References

• Training for a Fast 5k with Runna, Weeks 9-12 - YouTube (YouTube Video)