This week is VO2 Max Interval pyramid. Run at 3K-5K race pace.

For people running 30 miles per week or less do
400 (200 recovery)
800 (400 recovery)
1200 (600 recovery)
800 (400 recovery)
400 (200 recovery)

If averaging 30 to 40 miles per week
400 (200 recovery)
800 (400 recovery)
1200 (600 recovery)
1200 (600 recovery)
800 (400 recovery)
400 (200 recovery)

For those over 40 mpw add 400's to get to about 8% of total weekly mileage (i.e. someone averaging 50 mpw would run the pyramid and 4X400's.)

Suggested paces (min.sec)

5K 400 800 1200
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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