This is a way to mix in running mile pace runs with PT pyramid training:
Pt Pyramid/mile goal paced runs
Run one mile timed
Do 10 sets.
- Pull-ups x1
- Push-ups x2
- Abs x3
(Do 10 sets of the pyramid of the three exercises in circuit fashion, selecting an abdominal exercise of your choice -- for example, sit-ups, crunches, flutter kicks, plank pose (per second). Sample set 1: Pull-up one, push-ups two, sit-ups three. Each set progresses until set 10 = 10 pull-ups, 20 push-ups, 30 sit-ups. .… Run one mile.
Do 10 sets.
- Pull-ups x1
- Push-ups x2
- Abs x3
Run one mile.
Do 10 sets.
- Pull-ups x1
- Push-ups x2
- Abs x3
Run one mile.
*If you still have juice left, shoot for a fourth round of the 1-10 PT pyramid.
If you do not have time for this, do:
Repeat three times.
Run one mile.
Max pull-ups
Max push-ups
Abs of choice two minutes
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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