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 aimed at breaking 15 minutes for the 5K. The training approach is practical and worth trying. Here’s the essential breakdown—watch the full video for all the nuances.

Key Points:

• Across four weekly training sessions, the 10-week program targets a sub-15-minute 5K, which translates to roughly 3:00 per mile.
• The workouts include a hard 5-mile tempo run, long runs that progress in distance, speed intervals, and easy recovery days.
• Three core ideas drive the program: ramping up intensity systematically, practicing at threshold pace, and using varied speeds to build both quickness and aerobic strength.

Workout Example (Week 1):

1. Day 1 – 5 Miles in 30 Minutes (≈6:00 per mile) – finish with a few easy strides.
2. Day 2 – Intro to Intervals – Warm up with 2 easy miles. Then run a descending ladder of hard intervals: 5, 4, 3, 2, and 1 minute at 5K intensity, with 1 minute of recovery between each. Follow with 2–3 minutes rest, then 2 miles of threshold work at about 5:20 per mile (targeting 170–175 bpm).
3. Day 3 – Recovery Run – Five easy miles at a natural, comfortable rhythm. No pace targets—just run by feel.
4. Day 4 – Progressive 10 Miles – Start with 5 miles easy (6:00–7:00 per mile), then pick it up to 6:00 per mile for the final 5, splitting the session into two effort zones.

Practical Tips:

• Open each workout with 1–2 miles of easy running to get your body ready.
• The shorter repeats should be fast but controlled—push hard without losing form or composure.
• Keep your heart rate around 170–175 bpm during threshold efforts.
• Pay attention to your body’s signals; rest days are as vital as hard days for recovery.

Closing Note: Test these workouts this week. Adjust your paces using the Pacing app to match your fitness level. You’re getting closer to that sub-15 5K—now go crush it!

References

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