DRR Pyramid Session 1 - 'The Beast'
Pyramids Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Total
Meters 400 400 800 400 1200 400 1600 400 1200 400 800 400 400 8800
Laps 1 1 2 1 3 1 4 1 3 1 2 1 1 22
5K Pace Pace TargetNear 5K - Time Target 40 mins
05:30 01:23 02:45 02:45 02:45 04:07 02:45 05:30 02:45 04:07 02:45 02:45 02:45 01:23 38:30
06:00 01:30 03:00 03:00 03:00 04:30 03:00 06:00 03:00 04:30 03:00 03:00 03:00   40:30
06:30 01:38 03:15 03:15 03:15 04:53 03:15 06:30 03:15 04:53 03:15 03:15     40:37
     
DRR Pyramid Session 2 - 'The Flat Top'    
Pyramids Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Total    
Meters 400 400 800 400 1200 400 1200 400 800 400 400 6800    
Laps 1 1 2 1 3 1 3 1 2 1 1 17    
5K Pace Pace Target Near 5K - Time Target 40 mins    
07:00 01:45 03:30 03:30 03:30 05:15 03:30 05:15 03:30 03:30 03:30 01:45 38:30    
07:30 01:52 03:45 03:45 03:45 05:37 03:45 05:37 03:45 03:45 03:45 01:52 41:15    
08:00 02:00 04:00 04:00 04:00 06:00 04:00 06:00 04:00 04:00 04:00   42:00    
08:30 02:08 04:15 04:15 04:15 06:23 04:15 06:23 04:15 04:15     40:23    
     
DRR Pyramid Session 3 - 'The Hump'    
Pyramids Pace Recovery Pace Recovery Pace Recovery Pace Recovery Pace Total    
Meters 400 400 800 400 1200 400 800 400 400 5200    
Laps 1 1 2 1 3 1 2 1 1 13    
5K Pace Pace Target Near 5K - Time Target 40 mins    
09:00 02:15 04:30 04:30 04:30 06:45 04:30 04:30 04:30 02:15 38:15    
09:30 02:22 04:45 04:45 04:45 07:07 04:45 04:45 04:45 02:22 40:22    
10:00 02:30 05:00 05:00 05:00 07:30 05:00 05:00 05:00   40:00