Welcome to the latest edition of 'Workout Wednesday' when each week I share a new running or strength training for runners workout! 

It's summertime in Texas, and if you've been struggling with running in the heat as I have, this is the perfect workout to take indoors on the treadmill or indoor track. 

Get ready to complete this workout in less than 30 minutes.

THE PYRAMID RUNNING INTERVALS WORKOUT

The concept of a pyramid workout is that you start by running a 30-second interval, build up to 90 seconds, then back down the other side returning to 30 seconds to finish. Intervals are appropriate for runners with a solid running base of consistent running at least three days per week for four to six weeks. Regular interval training helps you to increase your comfortable running pace over time.

Always warm-up before beginning a workout.

30 SECONDS HARD EFFORT
30 SECONDS EASY RECOVERY EFFORT
60 SECONDS HARD EFFORT
60 SECONDS EASY RECOVERY EFFORT
90 SECONDS HARD EFFORT
90 SECONDS EASY RECOVERY EFFORT
60 SECONDS HARD EFFORT
60  SECONDS EASY RECOVERY EFFORT
30 SECONDS HARD EFFORT
30 SECONDS EASY RECOVERY EFFORT
REPEAT OR COOL DOWN

HOW TO DETERMINE YOUR EFFORT LEVEL

The reason that I don't assign paces for workouts that I share on the internet is that we all run at different levels. Your hard effort could be someone else's easy pace, or someone's hard effort may be your easy pace. Always run according to your fitness level, don't feel pressure to follow arbitrary paces on a Pinterest workout board.

You can judge your effort level by a talk test. During a hard effort, it should be difficult to talk, you probably could get a word or two in between breaths but certainly couldn't get out a whole sentence without taking gasps of breath.  It should feel challenging, but not so hard that you can't maintain the pace for the interval duration. 

The easy effort for the recovery intervals should be easy enough to bring your heart-rate down and have a comfortable conversation, and that may mean walking.

HOW TO FIT PYRAMIDS INTO YOUR WORKOUT WEEK

Although short, this is a taxing workout. Follow high-intensity workouts like this one with an easy effort workout or rest day. Most people will perform well with one or two hard running workouts each week, a couple of easy-effort days and of course, strength training. Add in whole-food nutrition, 7-9 hours of sleep and at least one full rest day and your results will soar.

You body adapts (get stronger and faster) during the rest period after the workout, not during the workout itself, so if you don't allow your body the proper time for recovery, you'll never see the full benefits of your hard work. 

Give this one a try and let me know how it goes! LEAGENDERSFITNESS ON INSTAGRAM

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Coach Lea