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 escalates from short to long repeats, then descends back down, all at “full gas” pace.
• Runs need a reason—even your easy recovery work should be intentional and actually easy, not middle-of-the-road.
• The 5K/10K template has recently shifted: 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) → 1 min recovery jog or walk.
3. 600 m at the same effort → ≤1 min recovery.
4. 800 m at the same effort → ≤1 min recovery.
5. 1 km (or up to a mile) at the same effort → ≤1 min recovery.
6. 800 m → ≤1 min recovery.
7. 600 m → ≤1 min recovery.
8. 400 m → ≤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.

Closing Note: Try this session this week. Set your paces using your zones in the app, then execute the pyramid. You’ll develop speed and endurance through the structure.

References

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