Thursday, February 7, 2013

30 Minute Run

On that treadmill!

If you’ve got 30 minutes to spare then that’s plenty of time to get in a killer treadmill workout. My mornings do not leave me much time unless I get up at 5 o’clock and quite frankly, I’m not very good at that. I can jump out of bed at 6 o’clock, but getting up that extra hour is tough. And most days I’d rather get that extra hour of sleep in the morning to avoid being tired at work all day long than jump on the treadmill. My point being if I get up at 6 o'clock then a 30 minute run is all I get! 

I'm still not running outside because it's too snowy and slippery.  It's been lots of treadmill mornings.  I tend to run faster during the week on my shorter runs and slower on the weekend during my longer runs. I’ve got the time for a leisure run on the weekend. Here’s my 30 minute treadmill run from Wednesday morning. Everyone runs at a different pace so adjust the speed to how it works for you. At the peak of my training I was racing at a 7:55 pace, but I’m much more comfortable running a bit slower for the time being, so this is what works for me right now:

0-5min:  5.5mph
5-7min:  6.5mph
7-10min:  6mph
10-15:  7mph
15-16:  6mph
16-20:  7.5mph
20-23:  6.5mph
23-26:  7mph
26-30mph:  6mph

I felt great after getting in this quick run yesterday!  I was energized the rest of the day.  I’m hoping to get in one more 30 minute treadmill run and a longer run over the weekend (maybe even outside if I'm lucky!).
Do you like to run in the morning or at night?


  1. I totally agree, sometimes those short quick runs really feel great! I'm going to head out for one this afternoon when my babysitter gets here. And I could never run at night - by that time I'm spent and just want a glass of wine and my bed! :)

  2. I can hardly ever run at night either! It's my relaxation time haha. Enjoy your run this afternoon! :)