Track Workout
- 5K PyramidObjective: 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: - 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.
- 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 Down | 15
minutes - walk 400, stretch for remainder of 15 minutes |
|
