Pace Pyramid 7 x 1 km
Seven 1 km repeats that climb from marathon pace through half marathon and 10k pace to 5k pace and back down, with one minute jogs.
- Duration
- 1 h 03 minestimated
- Distance
- 12.4 kmestimated
- Effort
- 83
- Level
- Intermediate
- Focus zone
- Tempo
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 | IntervalTempo Marathon pace | 1000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 3 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalSweet spot Half marathon pace | 1000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 5 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold 10k pace | 1000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 7 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalVO2max 5k pace, top of the pyramid | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 9 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalThreshold 10k pace | 1000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 11 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalSweet spot Half marathon pace | 1000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 13 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | IntervalTempo Marathon pace, relaxed | 1000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 15 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In this pyramid the distance stays the same and the pace changes. You run seven kilometer repeats, starting at marathon pace and getting faster through half marathon pace and 10k pace to a single kilometer at 5k pace in the middle. Then the pace steps back down the same way. One minute of easy jogging follows each repeat.
Running several race paces in one session sharpens your sense of pace, because each step is only a few seconds per kilometer apart. It also gives a steady aerobic workout with one hard kilometer at the top. The way down is a good test of control, since it is easy to stay too fast after the 5k pace repeat.
It suits intermediate runners preparing for 10k to marathon races, and it works on a track, a measured road or a treadmill. Use it in the base or build phase. To progress, add a second kilometer at 5k pace at the top.
Tips
- Check your split after each repeat to see that the paces are distinct.
- Drop back to marathon pace on the last repeat even if you feel strong.
- Keep the one minute jogs easy.
Good for10kHalf marathonMarathon
Season phaseBaseBuild