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Track Workout - 5K Pyramid - Barry Field Version

Objective: Use this workout to train up your lactate threshold, which should improve your 5K pace. You should know your 5K pace and test it monthly. Run each interval at your best sustainable pace for that interval.

Barry Field is about 300 meters around.

Warm Up

Perform a standard warm-up.

Main Set
Ladder

Each lap around Barry Field is about 300m. For the first repeat, run the length of the field hockey field, and walk back. Every interval after that is 1 or more complete laps. Go wide on the corners.

Run (meters) Rest (minutes)
100

walk back

300

1:30

600
2:00
900
2:30
1,200

3:00

900
2:30
600
2:00
300
1:30
100
walk back

Total 5,000

Cool Down15 minutes - walk 400, stretch for remainder of 15 minutes

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