The “Time Flies When You’re On a Run” Treadmill Workout

Happy Valentine’s Day! I hope you’re all able to enjoy some quality time with loved ones and a few bites of dark chocolate. :)

Last Wednesday, 8 p.m. rolled around and I hadn’t done anything about the 3.5 miles on my training plan for the day and was feeling a little less-than-motivated. I was a bit tight from the run the day before, but had a restorative yoga session in the books the next day if I knocked this treadmill session out (score one for a motivating, well-organized training plan!). So I threw on the workout clothes waiting for me on the couch—another smart tip to make it simpler to get your workout done—and walked down to the gym.

Determined to spice up the miles, I plotted my course of action during my quarter-mile warm-up. My run the day before had been a steady pace and the plan called for a run/walk, so I opted to start with slower and longer running intervals and coaxed myself into slightly faster running intervals by making them shorter.

It’s such a cliche, but about ten minutes in, I had shaken out any of the previous day’s tightness and was feeling great and ready for a challenge. So instead of sticking to 7.2 for the final interval, I cranked up the pace ever-so-slightly with each tenth of a mile until reaching the finish line. Besides shaking up my routing, this plan made the time fly…which is exactly why you should give it a try!

Adjust the speed to warm-up, recover and cooldown at a pace that feels best for you. Start your running intervals at a medium intensity for you and work up to a medium-hard intensity by the final running segment.

What tricks do you have to encourage yourself to exercise on days when you are busy or “just don’t feel like it?” 

Quote to consider this week:

“Ask yourself: ‘Can I give more?’ The answer is usually: ‘Yes.’” —Paul Tergat, Kenyan professional marathoner

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