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. These sessions are worth your time—we’ve distilled the key workouts so you can begin training right away. Check out the full video for complete context and additional 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 + 11 × 30‑second repeats, progressing to 17 × 60‑second efforts, then 2 × 8 × 30‑second blocks) that develop 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 you how to maintain pace when fatigued.
• Costco run: a casual bike‑path loop offering easy miles and a mental breather.
• Pyramid set (400‑600‑800‑1200‑800‑600‑400) in week 11, subbing hill sprints with a threshold ladder.
• Taper weeks 11‑12: dial back to 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. Begin with 1–2 km of easy jogging.
2. Over‑under intervals: repeat this pattern 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-minute-per-km pace) – 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 (42 total). Rest 90–120 seconds between each rep.
5. Week 11 pyramid: run 400m–600m–800m–1200m–800m–600m–400m at threshold pace (around 7:00–7:30 min/mi), with 2 minutes between repeats.

Closing Note Try these sessions for yourself. Adjust the paces to match your zones in the Pacing app, and make hill sprints and over‑under work regular parts of your training. You’ll develop the strength and speed you need for that 5K target. Good luck out there!

References

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