Pyramid Up Treadmill workout....Who's In?

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Cathletes! I'm laced up and headed to the treadmill right now. Join me for this PYRAMID UP treadmill workout....warm up brisk walk 5 min, go to 5.5 for 3 minutes, 6.0 for three minutes, 6.5 for 3 minutes, 7.0 for three min, sprint all out at whatever speed works for you for 45 seconds....walk for 45 seconds ....repeat the whole thing (ie: run at 5.5, then 6.0, then 6.5, then 7.0, ...then sprint 45 seconds) walk for 5 min cool down and stretch. Total time (excluding stretch) 38 min.


Let me know how you did! :eek:
 
I'm in!! I am headed to the office fitness center on my lunch hour and I will give it a try. I'll report back later!

Maria
 
It's a good thing I don't own a treadmill :eek:

I did Hiit Pyramid today and short morning walkies w/ Vlad. Now I'm at work to sit on my backside all day;)

Nan
 
Hey Cathe, that's a tough workout. What speed are you using? Those are incline numbers, right?
I used to do an up/down hill workout similar to that but taking it to incline 10.0, which just about had me throwing up a few times. Anyway, I'd be interested in the speed you use. :)
 
Well....after already doing Squat Rack Legs today.....all I have to say is......LOL! :eek: If I run tomorrow....I will definitely do this! :D
 
I'm pretty sure those are speed numbers, not incline (just based on the numbers and the use of the word sprint).

5.5 is an 11 min/mile pace
6 is a 10 minute mile
6.5 is about a 9:15 min/mile
7 is about an 8:30 min/mile pace.

For me, that is fast! But I like the structure of the workout, I think I will try it tonight but probably bring everything down a level (5, 5.5, 6, 6.5).
 
Hey Cathe

Back from the TM

What a great run, perfect kick start to the day, I am nicely warmed up and ready for today's workout.

I ran around 3.5 miles, I accidentally pulled the plug while the screen was still on elapsed time...didn't get the final mileage. ;)

Did my sprint at 8.0

LOVED the sweat busting out!

It was nice running with you, Cathe. :D
 
Ya'll go it! I have no treadmill access (aw, shucks!), so I'm out. : (

Otherwise, I'd love to try it!

Hi Janis! You just go you crazy girl! 8.0??? Wow! Not sure I could sprint that fast!
 
I tried starting at 5.5 but quickly had to pull back to 4.5:) but it was a really good workout and I was sweating buckets, ugh!

Cathe, thanks for the push today:)
 
Cathe Friedrich said:
Hi Cathletes! I'm laced up and headed to the treadmill right now. Join me for this PYRAMID UP treadmill workout....warm up brisk walk 5 min, go to 5.5 for 3 minutes, 6.0 for three minutes, 6.5 for 3 minutes, 7.0 for three min, sprint all out at whatever speed works for you for 45 seconds....walk for 45 seconds ....repeat the whole thing (ie: run at 5.5, then 6.0, then 6.5, then 7.0, ...then sprint 45 seconds) walk for 5 min cool down and stretch. Total time (excluding stretch) 38 min.


Let me know how you did! :eek:
Click to expand...
Sounds fun!

I might just do something similar as an outdoor speed walk later today if the weather gets better (cool/cold and rainy right now...yuk!), or maybe tomorrow, though I'd be taking the mph down a notch (or two or three!) (but not too far down, as my current mph average over a 5k distance is 5 mph, creeping up to 5.1).
 
I'm in!

I can't do it today but Friday and Saturday are my Cathe-cardio days soooo I'll report back after Friday! I can't wait to try it! Sounds tough! :eek:
 
Cathe Friedrich said:
Hi Cathletes! I'm laced up and headed to the treadmill right now. Join me for this PYRAMID UP treadmill workout....warm up brisk walk 5 min, go to 5.5 for 3 minutes, 6.0 for three minutes, 6.5 for 3 minutes, 7.0 for three min, sprint all out at whatever speed works for you for 45 seconds....walk for 45 seconds ....repeat the whole thing (ie: run at 5.5, then 6.0, then 6.5, then 7.0, ...then sprint 45 seconds) walk for 5 min cool down and stretch. Total time (excluding stretch) 38 min.


Let me know how you did! :eek:
Click to expand...

Well, I forgot to check back here for the details on the Pyramid. So here is what I did: I warmed up for 4 minutes, started running at 5mph for 3 minutes, then 5.5 for 3 minutes, 6.0 for 3 minutes, 6.5 for 3 minutes and 7.0 for 2 minutes, forgot about the sprint :eek:- oops - but I remembered the walk :p. I didn't fare as wll on the second go round, did 5.0 for 2 minutes and then 1 minute intervals at 5.5, 6.0, 6.5 and 7.0. Then I cooled down - I needed it - total workout time was 30 minutes - that's all I can afford on my lunch hour. Thanks for the challenge today Cathe. Had I not verbalized it here, I may have chosen to skip my workout today. Thanks for the motivation!!

Maria
 
Hi Everyone! I think you will enjoy it when you give it a try. I didn't include an incline on this run but if you want to feel free too, however, you'll most likely need to adjust the speeds down to 3.5, 4.0. 4.5 and 5.0. Whether inclined or not, it doesn't matter how fast or slow you set your speeds, its the workout format and the personal challenge that dictates the results. Just find the speed (or speed/incline) increments that work for you and get busy :D

Way to work it Janis, Deb, and Maria! I'm so glad I was able to motivate you today. Some days it's so hard to push ourselves but if we know we are all doing it together, we can just somehow muster up our energy and do it....so yay, and thanks for joining me.

Have a great night :)
 
Got it! Speed numbers and no incline. I assumed it was an incline workout. Will have to try this tomorrow. :)
 
What a great workout, I will continue to incorporate this type of run :) I ended up modifying some at the end, so these speeds are something to work towards on the 2nd half. Ended up Warm Up- 5min., 5.5-3 min., 6.0- 3 min., 6.5-3 min., 7.0-3 min., 7.5- 30 seconds. Walked for 2:30. Then I knew speed was going to be hard the 2nd half, so I went 5.5- 4 min., 6.0- 4 min., 6.5- 2 min., 7.0- 1 min., 7.5- 30 seconds, 5.5- 1 min., Cool Down. :D Good Times. Thanks Cathe!

Iris
 
This workout was fun...such a nice change. I started a 6 then 6.5, 7, 7.5 and did my sprint a 9. Forgot the 45 sec walk in between (could have used that). Anyway I will definately do this one again.
 
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