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

This article summarizes Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans from This Messy Happy. We cover the week’s key sessions, including a signature track workout you can run today. Watch the full video for all context.

Key Points

• Tuesday Track Session: 5k-pace pyramid (1-2-3-4-5-4-3-2-1 min) with rest periods half the work duration.
• Thursday Base Run: 7 km easy in Zone 2, part of your weekly mileage build.
• Long Run: 17 km for half-marathon training (8 km for 10k). Good and bad days both count.
• Recovery Work: Friday swimming; optional Sunday easy run (5-7 km) if you feel ready.
• Training Logic: Both hard and easy runs drive fitness gains. Reduce consecutive days if you need to.

Workout Example

5k Pace Pyramid (Track Tuesday)

• Warm-up: 10-15 min easy run plus dynamic stretches.
• Pyramid intervals (at 5k race pace):
  • 1 min
  • 2 min
  • 3 min
  • 4 min
  • 5 min
  • 4 min
  • 3 min
  • 2 min
  • 1 min
• Rest between reps: half the interval duration (walk or jog 2 min after a 4-min effort, for example).
• Cool-down: 10-15 min easy jog and stretch.

Thursday Easy Run

• 7 km at a conversational pace in Zone 2. Focus on form and steady effort.

Weekend Long Run

• Half-marathon training: 16-17 km easy (Zone 2). 10k training: around 8 km.
• Start as early as possible (ideally 5 am) for cooler conditions.

Closing Note

Try this pyramid session, match your long-run distance to your race goal, and trust the work. Use the Pacing app to dial in your personal speeds. Stay consistent and believe in your training.

References

• Ep 6: Tough Times | 9 Week 10k and Half Marathon Training Plans | Follow Along - YouTube (YouTube Video)