11km Progressive Repeat Long Run

6km Easy Run

7km Easy Run

5km Easy Run

Pyramid Intervals

5k Builder (Week 2/13)

2km warm up at a conversational pace (no faster than 5:05/km), 90s walking rest

200m at 3:25/km, 60s walking rest
400m at 3:35/km, 90s walking rest
600m at 3:45/km, 90s walking rest
800m at 3:50/km, 120s walking rest
1km at 3:55/km, 120s walking rest
800m at 3:50/km, 120s walking rest
600m at 3:45/km, 90s walking rest
400m at 3:35/km, 90s walking rest
200m at 3:25/km, 60s walking rest

1km cool down at a conversational pace (or slower!)

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Piers Kasas

Pyramid Intervals

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11km Progressive Repeat Long Run

6km Easy Run

7km Easy Run

5km Easy Run

Pyramid Intervals

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