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Track Workout - 5K Pyramid

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. Two ways to do this workout:

  1. If you know your 5K pace:
    • Peform this workout at your 5K pace minus 10 seconds.
    • When you can make all of the intervals with the specified rest, confirm your new pace with a 5K run, and next time lower the pace by another 10-15 seconds.
  2. If you do not know your 5K pace:
    • Run each interval at your best sustainable pace for that interval.
Warm Up

Perform a standard warm-up.

Main Set
Ladder

All repeats are at the same pace.
When the ladder becomes comfortable, lower the pace 10-15 seconds.

Run (meters) Rest (minutes)
200

1:00

400

1:30

600
2:00
800
2:30
1,000

3:00

800
2:30
600
2:00
400
1:30
200
1:00

Total 5,000

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

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