Five-Mile Treadmill Pyramid Workout

Today I got in two very different, but very awesome workouts.


I’m starting to get so over cold-weather running. It wasn’t even that cold today, but I just didn’t feel like running the sort-of-cold weather, so I took my workout to the treadmill in my building. Jess had me doing 5 miles at an 8:30-8:40 pace. Five miles on a treadmill is still a little longer than my idea 3-4 miles on a treadmill, so I knew I’d have to mix things up a bit. According to my treadmill, a 6.9 pace was an 8:42 and a 7.1 pace was an 8:27, so the average pace was somewhere in between. I didn’t feel much difference between these different paces, but it was enough to keep me mentally engaged, knowing I’d get to mix up the pace each mile.

*Edited to add: you can, of course, change these speeds to reflect your own speed.*


[photo via Ashley]

Tonight I’d planned on my regular yoga class (hi, who am I that I now have a regular yoga class?!) at 8:30 with Annie, but Ashley talked me into an earlier class, the Lotus Flow 1 with Justin.

The class with Annie usually has 8-10 people, as it’s a later class, or, an undiscovered secret, as I like to think of it. I walked into this class, and there were 8 people in just the first two rows of a small room. I walked in a little anxious that this tightly-packed class wouldn’t be that relaxing but vowed, in the spirit of it being a yoga class, to try to be present in the moment and not think about how packed the class was.

Sure enough, it was a good class. The best takeaway, from the instructor, was to just let go. So many of us – especially crazy New Yorkers – set such high standards and just keep pushing and pushing and pushing until we get the results we want. In yoga, that can lead to injury. Justin urged us to take this feeling off the mat, too. Well, we’ll see, but it was still a nice lesson, especially for a class that I was looking to be a bit more restorative in comparison to the run I’d pushed in the morning.

Overall, the class was good, though Justin didn’t come around and adjust nearly as much as Annie does. Her adjustments are great, and help you get so much deeper into poses. We ran into her in the stairwell on the way out, and I apologized for cheating on her class.

What are your favorite workouts to balance each other out? Do you like tough yoga classes or more chill ones? (Team chill all the way here.)

14 comments on “Five-Mile Treadmill Pyramid Workout

  1. samHOTmess

    that workout looks awesome-
    and im talking about the color scheme and chevron.

    agreed- us tropical girls cannot be hanging in this sub 35degree weather anymore.

  2. NYC Fit GIrl

    Awesome job on that run! Question about your yoga class; I am looking to take yoga once a week to stretch my muscle and i am looking for a studio. Is the class you take more of a power class or more of a relaxing stretch your muscles kind of class?

  3. Maureen

    I’m usually a more chill yoga person. There was one class I took recently that ended up being way more intense that I wanted, with lots of challenging poses, instructions, and adjustments. The rest of the class loved it, but I just wanted to be left alone.

  4. Megan

    I love this pyramid idea! May have to try it for a tempo run workout one day – I just loathe the idea of running on a treadmill for anything longer than a mile. πŸ˜‰ Maybe this will entertain me a little bit more! Thanks for sharing!

  5. Katrina

    I go back and forth, but for awhile now – I have been definitely on team chill yoga. The rest of my workouts (running, bootcamp, kettlebells) are intense, so when I do yoga – it’s to change up the pace and be nice to my body.

  6. Gianna @ Run, Lift, Repeat

    I find that playing with speed is the key for how I manage long treadmill runs (and I have been able to do 13 or so before on the TM).

    And I really need to work on getting to yoga, I need to remind myself that it will feel so good!

  7. Claire

    I have always been interested in yoga, but being overweight I feel that it would not be right for me at this time as I doubt I could get into most positions. One day….I can dream.

  8. Nicole

    My yoga workouts totally depend on how I’m feeling in the moment…sometimes I need to breathe and enjoy Kundalini–sometimes I need a good stretch, and often I need a good power yoga workout!

  9. Margaret@WellnessCircle

    That’s what I liked about treadmill, when you can’t go out for a run. Ever since running is my favorite. It is one of those sport activities that are free and effective in weight loss. Yup! I lose a lot of pounds running and cycling. Lose a lot of calories in just a month. πŸ™‚

  10. kundalini yoga

    Pretty part of content. I just stumbled upon your website and in accession capital to say that I acquire actually loved account your blog posts. Anyway I’ll be subscribing to your augment and even I fulfillment you access constantly rapidly.


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