30-Minute Interval Pyramid Treadmill Workout (Follow Along)

Join Coach Rachael for a 30-minute follow-along treadmill workout built around a motivating interval pyramid. You’ll alternate running and recovery segments that gradually build intensity, then bring you back down—perfect for improving speed and endurance. Whether you’re training for a race or just want an efficient sweat, this workout meets you where you are.

33 minutes of run and recovery intervals

All speeds and inclines are suggestions. Please stay safe and within your comfort zone!

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00:00 - Intro
00:37 - Warm Up
03:37 - Pyramid Start!
16:07 - Top of the Pyramid
31:07 - Last Push!
31:37 - Cool Down

Songs Used:
1. Balearic Breeze - Sum Wave
2. Blazing Star - Tomas Skyldeberg
3. Can't Forgive Myself - Lvly
4. Like a Hurricane - Basixx
5. On My Way to Find You - Raccy
6. Pushing Away - Mindme
7. Saharas - Hallmore
8. Stick Together (SLCT Remix) - Elijah N
9. The Sky - Hallmore
10. We're Out Of Time - Vacancy

What did you enjoy about this workout? What suggestions do you have? We would love to hear from you below 👇

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Note: All information provided by IBX Running is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold IBX Running harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.