Samara Donald is: The Gym Coach

Make the most of your workout!

Pyramid Run

Picking up from pyramid weight training, you can easily incorporate the technique into your cardio routine with interval running. Here is a great 30 minute cardio workout on the treadmill, especially if you are like me and get really bored easily!

Part 1 is a speed interval “pyramid,” followed by Part 2, an incline inerval “pyramid.” If you’re short on time or want a quick 15 minute cardio blast following a weight session, you can split these up and do one or the other.

PART 1: Speed Pyramid
Minutes
0:00-2:00 – (2 minutes)Warm up by walking briskly at a 3.5-4.0 mph pace
2:00-5:00 – (3 minutes) Jog at a MODERATE pace (about 6.0-6.5)
5:00-7:00 – (2 minutes) Run at a FAST pace (about 7.0-8.0 mph)
7:00-8:00 – (1 minute) Sprint for a minute, at your near top speed (8.5-9.0 mph or higher)
8:00-9:00 – (1 minute) Walk briskly at 4.0 mph (this is your “summit”, recover your breath)
9:00-11:00 – (2 minutes) Run at a FAST pace (about 7.0-8.0 mph)
11:00-14:00 – (3 minutes) Jog at a MODERATE pace (about 6.0-6.5)

14:00-15:00 – (1 minute) Walk briskly at 4.0 mph (as if returning to “base”, recover your breath)

PART 2: Incline Pyramid
Minutes
15:00-17:00 – (2 minutes) Walk at a fast pace while setting the incline on the treadmill to 2.0
17:00-20:00 – (3 minutes) Jog at a SLOW pace (about 5.5-6.0) keeping the incline at 2.0
20:00-22:00 – (2 minutes) Continue jogging at a SLOW pace and INCREASE the incline to 3.0
22:00-23:00 – (1 minute) Continue jogging at a SLOW pace and INCREASE the incline to 4.0
23:00-25:00 – (2 minutes) Continue jogging at a SLOW pace and DECREASE the incline to 3.0

25:00-28:00 – (3 minutes) Continue jogging at a SLOW pace and DECREASE the incline to 2.0
28:00-30:00 – (2 minute) DECREASE the incline all the way to 0.0 and reduce speed to a 3.5-4.0 brisk walk (cool down)

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2 comments on “Pyramid Run

  1. Pingback: Post Vacation Workout Re-boot « TheGymCoach Blog

  2. Pingback: I is for Intervals « TheGymCoach Blog

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This entry was posted on November 30, 2009 by in Cardio, fitness, routine, run, workout.
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