This workout is simple in structure as your work your way up in distance at 10k pace. Then, you work your way back down in distance at 5k pace. Ideally, you should be jogging at a normal pace by the end of each recovery 400m. Make sure you are ready for the next distance, but try to make sure you are practicing active recovery to optimize this workout.

To clarify, it is recommended that you do the 1200m at 10k pace. If you feel like the workout is too easy, go for a 1200m at 5k; or, just push yourself a little harder as you work your way down the pyramid. For the final 80m to get to 5,280m you can just run an extra curve after the final straightaway (close enough to 80m as far as I’m concerned).