Walk of the Week: Pyramid Speed Play Walk
🔥 Spice Level: Mild Heat (Beginner Burn)
⏳ Total Time: ~31-41 minutes
🔥 Estimated Burn: 250-320 (varies by speed and weight)
The Speed Play: Why We’re Doing This:
This week’s walk is a pyramid speed play. In running, it’s called Fartlek (Swedish for “speed play”—basically, speed intervals—but let’s be honest, not the best name). So, speed play it will be.
This is a solid starting point for adding speed intervals to your walks. We’ll build intensity over time, but for now, it’s all about mixing up the pace, keeping things interesting, and turning up the burn—without overcomplicating it.
Why Speed Intervals Work:
📈 Small Speed Changes = Big Impact on Calories
Walking just 1 mph faster can increase calorie burn by 30-60%, depending on your starting pace. So a small push in speed can make a big difference over time.
💓 Better Heart & Lung Function
Switching between fast and slower speeds strengthens your heart and lungs by forcing them to adapt quickly—leading to improved stamina and endurance over time.
🔥 Boosts Metabolism & Fat Burn
Alternating speeds trains your body to burn fat more efficiently. A study in Diabetes Care found that walkers who varied their speed improved insulin sensitivity more than those who walked at a steady pace.
💪 Activates More Muscles
Pushing your speed engages different muscle fibers—including fast-twitch fibers that aren’t as active during steady walking. Plus, swinging your arms more aggressively engages your core, shoulders, and arms.
A Bonus? It Makes the Walk Fly By.
Time moves way faster when you’re switching speeds. Watch the treadmill clock tick by in no time, instead of keeping a steady pace.
The Routine:
🔥 Warm-up (5-10 minutes):
Start at a steady pace to loosen up your stride, warm up your joints, and get into a rhythm.
💪 Pyramid Speed Play:
Each speed interval is your chance to pick up the pace—Pretend you’re running late and let your arms help drive your momentum.
👉 Speed Interval cadence: 30 sec, 1 min, 2 min, 3 min, 3 min, 2 min, 1 min, :30 sec. After each max pace interval, recover for 1 minute at your usual fast walking pace.
Interval 1: A warm-up to speed. Get your body used to the shift in pace.
- :30 sec max pace → 1 min recovery
Interval 2: Take the speed from Interval 1 and push it just a little more.
- 1 min max pace → 1 min recovery
Interval 3: Another small intensity bump. If on a treadmill, try increasing speed by 0.1–0.2 mph each round.
- 2 min max pace → 1 min recovery
Interval 4: Fast!
- 3 min max pace → 1 min recovery
Interval 5: Try to beat your previous speed (this is the top of the pyramid).
- 3 min max pace → 1 min recovery
Interval 6: You’re now coming down the pyramid, but stay strong.
- 2 min max pace → 1 min recovery
Interval 7: Keep going!
- 1 min max pace → 1 min recovery
Interval 8: Go all out! Feel free to jog, strider, or run for the last push.
- :30 sec max pace (final push!)
🧘♀️ Cooldown (5-10 minutes):
Ease back to a comfortable pace. Take deep breaths, shake out your arms, and let your body soak up the benefits.
🤔 What’s a “Strider”?
A strider is a controlled, fast effort where you focus on opening up your stride rather than hitting max speed. Think of it as a light sprint, where the goal is to lengthen your stride, engage your legs, and move powerfully—without going all-out.
In running, striders are used to improve efficiency and turnover without excessive fatigue. In walking, it’s a great way to push past your comfort zone, drive momentum, and train for a stronger, faster stride.