Treadmill Speed Workout

Treadmill Speed Workout

As I wrote about a few weeks ago, I’m running a half marathon the first weekend in June and trying to incorporate some speed workouts into my training. I decided to start out on the treadmill instead of a track or running trail because it’s an easy way for me to force myself to maintain a certain pace for a given amount of time. If, for example, you tell me to run at a 10K pace for half a mile…that literally means nothing to me. I’ll just go as fast as I feel like because, well, that’s what I pretty much do during any race ever. I love running, but I’m actually a huge joke of “a runner.”

This was a good way to ease into the whole speed workout thang—not too intense, but still forces you to get those legs moving. It takes just over 30 minutes to complete.

Speaking of running, after everything that’s happened in Boston this past week, I find myself appreciating my daily runs around the city even more. This really is a beautiful, amazing place to call home. Here are a couple Instagram pics I snapped trotting around Southie:

Pleasure Bay, South Boston Castle Island, Southie


And before I send you off to carpe the shit out of this diem, I wanted to spread the word about a Spin-A-Thon at Ten X Club in Dedham on Saturday May 11th that’s raising money for Girls on the Run, a great organization that supports positive emotional, social and physical development in 3rd to 6th grade girls. Jocelyn reached out to me and told me that she and 11 other ladies are running the 200-mile Reach the Beach relay, and this spin-a-thon is part of their fundraising efforts. Visit the Facebook page for more details and sign up for one of four spin classes if you’re in the area! I’m not sure if I’ll be in Boston that weekend yet, but if so, I’ll most definitely make it for a class—I LOVE spinning (and charity, of course).


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  1. That workout looks great! I’m definitely going to try it this week! Thanks for the inspiration.

  2. Super congrats on signing up and training for a half! I have started and stopped C25K about 6 times. Like it, but something always happens that I stop, and forget to start

    • Nicole says:

      Thanks! And I hear ya–I almost quit the first half I ran like 17 times during training. As soon as a fun social event came up that conflicted with my running schedule I’d be like ehhhh maybe I don’t really want to run a half marathon after all haha.

  3. This looks like a great speed workout. I like how it has times instead of distances, must less thinking involved ! About how many miles does this end up being?

  4. I love your workout graphics.

    Which plug-in do you use for the “view on instagram” button?

    • If you login at, click on your profile picture and then click Badges, it’ll generate the code for you to embed 🙂

  5. Just completed this workout and loved it!! Thank you 🙂

  6. Catarina says:

    Hi Nicole, I’m new here and enjoying your tips very much!
    Just a (probably stupid) question – what is a side rail stand stand ?!

    I did a half marathon a couple years back with 3 weeks training, but never really did speed training so I am gonna try to this one today 🙂


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