This week is Interval pyramid run at 3-5K race pace.

Interval pyramid for people running 30 miles per week or less -
400 (200 recovery)
800 (400 recovery)
1200 (600 recovery)
800 (400 recovery)
400 (200 recovery)

Interval pyramid for those averaging 30 to 50 miles per week
400 (200 recovery)
800 (400 recovery)
1200 (600 recovery)
1200 (600 recovery)
800 (400 recovery)
400 (200 recovery)

Suggested times based on 5K race times

5K
race
time 400 800 1200
-----------------------------
30.40 2.22 4.44 7.06
29.05 2.14 4.28 6.42
27.39 2.08 4.16 6.24
26.22 2.02 4.04 6.06
25.12 1.56 3.52 5.42
24.08 1.52 3.44 5.36
23.09 1.48 3.36 5.24
22.15 1.44 3.28 5.12
21.50 1.42 3.24 5.06
21.25 1.40 3.20 5.00
21.02 1.38 3.16 4.54
20.39 1.36 3.12 4.48
20.18 1.35 3.10 4.45
19.57 1.33 3.06 4.39
19.36 1.32 3.04 4.36
19.17 1.31 3.02 4.32
18.58 1.30 3.00 4.30
18.40 1.28 2.56 4.24
18.22 1.27 2.54 4.21
18.05 1.26 2.52 4.18
17.49 1.25 2.50 4.15
17.33 1.23 2.46 4.09
17.17 1.22 2.44 4.06
17.03 1.21 2.42 4.03
16.48 1.20 2.40 4.00
16.34 1.19 2.38 3.57
16.20 1.18 2.36 3.54
16.07 1.17 2.34 3.51
15.54 1.16 2.32 3.48
15.42 1.15 2.30 3.45
15.29 1.14 2.28 3.42
15.18 1.13 2.26 3.39
15.06 1.12 2.24 3.36