Pyramid session 32 minutes 5 min warm up, 1 min hard (5k pace) 1 min easy (20/30 second slower than 5k pace) 2 min hard, 2 min easy, 3 min hard, 3 min easy, 4 min hard, 4 min easy 3 min hard, 3 min easy, 2 min hard, 2 min easy, 1 min hard, 1 min easy- 5 min cool down