Harder version
default
IntervalsRPE 7Hard★★★★★
PROGRESSION PYRAMID (SHORT)
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
45m
Distance
8km
Intensity
7/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
pyramidprogressivemultiple sets
Export Workout
Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 13
30% 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 13
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 3 of 13
3% 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 13
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 5 of 13
3% 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 6 of 13
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 7 of 13
3% 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 13
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 13
3% 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 10 of 13
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 11 of 13
10% 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 12 of 13
3% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 13 of 13
20% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
49:46
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
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More intervals workouts with hard intensity
Similar Intensity
Other hard intensity workouts with different training styles
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.