Easier version
default
IntervalsRPE 9.3HardPro Level★★★★★
PROGRESSION PYRAMID (LONG)
Pyramid with progressive pacing: each pyramid set gets faster
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Pyramid structure with progressive pacing across sets
Workout Overview
Duration
1h 30m
Distance
19km
Intensity
9.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
pyramidprogressivemultiple sets
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 25
17% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 2 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 25
2% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 4 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 25
2% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 6 of 25
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 7 of 25
2% of workout
800m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration3m 27s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 8 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 25
2% of workout
800m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration3m 27s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 10 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 25
2% of workout
800m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration3m 27s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 12 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 25
2% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 14 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 15 of 25
2% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 16 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 17 of 25
2% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 18 of 25
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 19 of 25
2% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 20 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy recovery”
Segment 21 of 25
5% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 22 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy recovery”
Segment 23 of 25
5% of workout
800m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration3m 17s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 24 of 25
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 25 of 25
11% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:27
Training Purpose
Pyramid structure with progressive pacing across sets
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Progression Pyramid
Pyramid with progressive pacing: each pyramid set gets faster
Progression Pyramid
Repeat 1x: Pyramid with progressive pacing: each pyramid set gets faster
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.