00m http://www.runningforfitness.org/
Se, 4 the Pyramid.
. The Pyramid All done at 5km pace (82 seconds per lap), recovery half of effort ti 400m in 82 seconds, 41 seconds rest 800m in 02:43, 01:22 rest 1200m in 04:05, 02:02 rest 1600m in 05:26 (this will hurt!), 02:43 rest 1200m in 04:05, 02:02 rest 800m in 02:43, 01:22 rest 400m in 82 seconds.