Stew’s Favorites: PT Pyramid and Mile Goal Paced Runs

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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