It felt good to get back into the gym today! I was inspired by a blog post I came across. I saw this great pyramid workout on Trim Down, Tighten Up. The graphic really gets the point across so I’m borrowing it to show you here.
The paces were good for me, as I train at about a 9 min/mile pace, but if this doesn’t work for you, I would recommend doing the 3 minute set at a your tempo pace or about 1 minute per mile faster than your training pace.
Another modification I might suggest is after the pinnacle of 1 min at 8 mph, go back to the beginning run 5 min at 6 mph and work back up. This allows for a bit of recovery time between sets.