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IntervalsRPE 7Hard★★★★★
THE DOUBLE DOWN (SHORT)
Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
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: Develop capacity to repeat high-quality intervals after threshold work, build mental toughness.
Workout Overview
Duration
45m
Distance
9km
Intensity
7/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
double pyramidtempocomplexmental toughness
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 15
26% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 2 of 15
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 15
3% 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 4 of 15
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 15
3% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 6 of 15
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 7 of 15
9% of workout
5min Tempo
Training ZoneTempo
Effort Level
7/10
Duration5m
“Tempo effort”
Segment 8 of 15
9% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 9 of 15
5% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 15
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 15
3% 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 12 of 15
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 15
3% of workout
400m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m 36s
* Estimated at 3:53/km pace for vo2 max effort
“5K pace effort”
Segment 14 of 15
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 15 of 15
18% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
55:00
56:58
Training Purpose
Develop capacity to repeat high-quality intervals after threshold work, build mental toughness.
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
The Double Down
Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
The Double Down
Repeat 1x: Two identical pyramid sets separated by sustained tempo - tests ability to repeat quality work.
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.