• 800’s & 400’s (6-Mile Treadmill Run)

    January 20, 2012

    Here’s another treadmill workout to add to your collection!

    800’s & 400’s

    This workout starts with a 1-mile warm-up and then moves onto four 800’s with a 1/4 mile jog in between. When you don’t think you can do another 800, the workout drops down to four 400’s at the same pace with a 1/4 mile jog in between. For a 6-mile treadmill run, this workout really flew by!


    For those of you following along with my half marathon training for the Rock ‘N’ Roll USA, I updated my training page this morning. My coach is still waiting to hear back from the CrossFit Endurance folks about a half training plan, so I’m just winging it for now. Hopefully, I’ll have some news soon.

    Bob Harper Kettlebell DVD Giveaway

    Thanks to everyone who entered the Bob Harper Kettlebell DVD Giveaway! Here’s your winner:


    Since I’m at college and sometimes (well a lot of the time) don’t feel like walking a half mile to the gym I do work out videos in my dorm. I have free weights and a kettle bell so I would LOVE this DVD!!!

    Congrats, Haley! Please email me at tina@carrotsncake.com with your full name and address to claim your prize.

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    { 36 comments… read them below or add one }

    Jana @ Newly Wife Healthy Life January 20, 2012 at 3:08 pm

    Thanks for the treadmill workout Tina! I love new ideas to keep my work outs fresh! Usually they are still a little too challenging for me, but I love having a goal to work toward! 🙂


    Tina January 20, 2012 at 3:09 pm

    @Jana @ Newly Wife Healthy Life: With all of my workouts, you can subtract 0.5 – 2.0 from the MPH to fit your current fitness level! 🙂


    J3nn (Jenn's Menu and Lifestyle Blog) January 20, 2012 at 3:12 pm

    These cold winter days makes me wish I still had a treadmill!


    Tina @ Best Body Fitness January 20, 2012 at 3:13 pm

    I needed this workout when I had to do my speed work for my marathon training at the gym on Tuesday. Looks great!


    Megan January 20, 2012 at 3:18 pm

    Anything that makes 6 miles on a treadmill sounds amazing! Can’t wait to try it!


    kathleen @ the daily crumb January 20, 2012 at 3:18 pm

    that is a super speedy 6 miles! going to try that tomorrow morning… if i can dig out of this snow to get to the gym!


    Jen @ Whittle My Middle January 20, 2012 at 3:21 pm

    Thanks for another great treadmill workout! Intervals always make the time go faster on the treadmill


    Kelly @ Vegolosophy January 20, 2012 at 3:24 pm

    Great interval workout! Your speeds are always killer lol, I don’t know how long I could hack 7.5 MPH haha…Your a rockstar with these runs 🙂


    Ashley @ My Food 'N' Fitness Diaries January 20, 2012 at 3:24 pm

    looks like a great treadmill workout! i have a 5-6 miler tomorrow, so i’ll probably use this! 🙂


    Jenny January 20, 2012 at 3:26 pm

    I’ve been loving your CFE workouts you have been posting and I can’t wait to try this one now!!! 🙂


    Ashley @ Coffee Cake and Cardio January 20, 2012 at 3:27 pm

    Awesome workout! Happy Friday!


    Lauren January 20, 2012 at 3:29 pm

    Perfect timing on posting this 6 miler! I have 6 miles on the schedule for tomorrow and the weather is going to make me run it indoors. I’ve done a couple of your recent treadmill workouts and loved them both…keep on postin!


    Angela @ Happy Fit Mama January 20, 2012 at 3:37 pm

    I’m always looking for new ways to spice it up on the treadmill. Thanks for info!


    Jess January 20, 2012 at 3:40 pm

    Ohhh that treadmill workout looks awesome! Thanks for sharing it – adding it to my dreadmill collection as we speak 🙂


    Anna January 20, 2012 at 3:42 pm

    Definitely will be using this treadmill routine for upcoming training runs for my half marathon. I ran outside this morning but it can just be toooo cold sometimes!


    Liz@EatSaveTravel January 20, 2012 at 4:27 pm

    Another good one! Trying this out tonight, thanks 🙂


    Tina January 20, 2012 at 4:28 pm

    @Liz@EatSaveTravel: Hey, I met your sister at CrossFit earlier this week! Small world!


    Katie @ Peace Love & Oats January 20, 2012 at 4:43 pm

    This sounds pretty good to me, maybe I’ll give it a try on my speed training run next week!


    Annette @ EnjoyYourHealthyLife January 20, 2012 at 5:05 pm

    LOVE this one–thanks! I love when the treadmill stuff flies by 😉


    Charissa January 20, 2012 at 5:06 pm

    That workout looks intense!
    P.S. I really love it when you share your workouts and workout journals with us!


    Sarah January 20, 2012 at 5:06 pm

    How long did this workout take you approximately? I have such trouble spending more than 30 mins on a treadmill but with this weather I better get used to it!


    SKR January 21, 2012 at 3:36 pm

    @Sarah: Hi! I did this workout today actually (nearly exactly as Tina described – though I upped the speed just a bit for those last few 400m repeats) and it took about 50 minutes total.

    Great workout – thank you for sharing!


    Tina January 21, 2012 at 3:37 pm

    @Sarah: It took me 53 minutes.


    Kristen @ Change of Pace January 20, 2012 at 5:21 pm

    Ugh I just don’t know if I could be on the treadmill that long. What’s your entertainment? Awesome workout though!


    Maria @ Beautiful Busy Bee January 20, 2012 at 5:56 pm

    Awesome workout! I actually compete on a track team, and what we do sometimes is the same thing but in the order of 800, 400, repeated 4 times. 🙂


    Caroline January 20, 2012 at 7:09 pm

    i love when you post your treadmill workouts, b/c I write them down and then do them at the gym. please keep them coming!!


    Liz@EatSaveTravel January 20, 2012 at 8:29 pm

    She told me! Too funny. I know Danielle very well too, we went to high school together, very small world!


    Jennifer @ Peanut Butter and Peppers January 20, 2012 at 9:06 pm

    Great workout!!


    Cait's Plate January 20, 2012 at 9:28 pm

    Wow good for you! 400 and 800 workouts were my LEAST favorite in track!


    Terry January 20, 2012 at 10:30 pm

    Something to do with a treadmill other than hang laundry!


    Gina @ Running to the Kitchen January 20, 2012 at 10:30 pm

    That’s a great treadmill run. If I can motivate myself to get past the 3.5 mile marker on the treadmill I’ll give that one a shot, but recently I’ve been maxing out at that mileage. Just can’t mentally seem to go past that much indoors!


    Lexi @ Cura Personalis Foodie January 21, 2012 at 12:50 am

    Hmm I think I need to give the treadmill a second chance…


    Sneakers2Sandals January 21, 2012 at 1:43 pm

    Awesome. I love it when ppl share their workouts. Keeps me from spending money on one!! Thanks!


    Stacey January 22, 2012 at 8:39 pm

    Loved the treadmill workout! Will def do it again this week!!! Keep postin!! Thank u


    Teresa February 2, 2012 at 1:35 pm

    What is your normal pace? I am just wondering how to adapt the speed to my pace which is a bit slower than yours!



    Tina February 2, 2012 at 2:01 pm

    Usually, 6.5-7.0.


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