One Pace Pyramid 2-3-4-3-2 min at 10k Effort
A time pyramid of 2, 3, 4, 3 and 2 minutes, all at 10k effort with 90 second jogs, which trains you to hold one pace as the efforts change.
- Duration
- 45 min
- Distance
- 8.6 kmestimated
- Effort
- 57
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalThreshold 2 min, 10k effort | 2 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 3 min, 10k effort | 3 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 5 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold 4 min, 10k effort | 4 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 7 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold 3 min, same pace | 3 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 9 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalThreshold 2 min, same pace | 2 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Many pyramids change the pace with the length of the effort. This one keeps a single pace. You run 2, 3, 4, 3 and 2 minutes, all at 10k effort, with 90 seconds of easy jogging after each effort. The total is 14 minutes at 10k pace.
Holding the same pace on efforts of different lengths is harder than it sounds. The two minute efforts tempt you to run faster, and the four minute effort at the top asks for patience. The session builds pace judgment and threshold endurance, and the second two minute effort shows whether you kept control.
It suits intermediate runners preparing for a 10k or half marathon. It works well on a treadmill, where the belt holds the pace for you, and on a flat loop. Use it in the build phase. To progress, add a 5 minute effort at the top.
Tips
- Resist the urge to run the short efforts faster.
- Check your pace in the first 30 seconds of each effort.
- Keep the jogs easy and continuous.
Good for10kHalf marathon
Season phaseBuild