Steady Pyramid 5-10-15-10-5 min
An aerobic pyramid of 5, 10, 15, 10 and 5 minutes from threshold to marathon pace and back, with short jogs between the blocks.
- Duration
- 1 h 18 min
- Distance
- 15.2 kmestimated
- Effort
- 102
- Level
- Advanced
- Focus zone
- Sweet spot
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 5 min, threshold | 5 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalSweet spot 10 min, half marathon pace | 10 min | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 5 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalTempo 15 min, marathon pace | 15 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 7 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalSweet spot 10 min, half marathon pace | 10 min | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 9 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalThreshold 5 min, threshold | 5 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This pyramid works in the aerobic range rather than at speed. The blocks get longer toward the middle and slower as they get longer. You run 5 minutes at threshold, 10 minutes at half marathon pace, 15 minutes at marathon pace and then return through 10 and 5 minutes. Two minutes of easy jogging follow each block.
The session adds up to 45 minutes of steady to hard running, a solid aerobic load for half marathon and marathon training. The change of pace with every block keeps it engaging. The final threshold block comes after 40 minutes of work, and holding it with good form is the main challenge.
It suits experienced runners in a half marathon or marathon build. Use it every two to three weeks in the build phase. A lighter version uses 3, 6, 9, 6 and 3 minutes. It works well on a treadmill.
Tips
- Keep the 15 minute block at marathon pace and no faster.
- Take a sip of water during the jogs if it is warm.
- Run the last 5 minutes at the same pace as the first.
Good forHalf marathonMarathon
Season phaseBuild