Calendar

Pyramid (more of a ziggurat?)
400m, 400m, 800m, 1200m, 1200m, 800m, 400m, 400m, 90s active recovery
5k race pace, even pace apart from final two 400m, which are 200m at 5k race + 200m at end race effort pace. The first two 400m are used to set the pace of the session.