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)