5K Treadmill Challenge (6 X 400m)

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hi, guys! How’s your Tuesday afternoon going? Mine is going especially well because I just discovered a Target less than five miles from my house. Oooh, yes. I am psyched! I plan to spend a lot of time and money there.


After breakfast, I headed to the gym for a quick run. On days that I plan to go to CrossFit in the evening, I try to stick with shorter runs, so I still have some energy later in the day for my PM workout.

According to my half marathon training plan, 6 X 400m was on the agenda, which, on the treadmill with my speeds and intervals, worked out to be exactly a 3.1 miles (5K). How cool! So, here’s a 5K treadmill challenge for you! (If the speeds are too fast for you, just subtract 1.0, 2.0 or 3.0 from each of the intervals.)


I planned to run six intervals at 8.5, but by the fourth interval, I still had some energy to burn, so I picked up the pace to 8.7 and 9.0 on the last two intervals. It felt good to finish strong, especially on such a short workout. This run was over before I knew it! (It took me about 28 minutes to finish the entire workout.)

Speaking of treadmill workouts, I added a new Treadmill Workouts category as well as a Treadmill Workouts widget to the right side of CNC, so you can find them more easily and discover new ones. 



After the gym, I headed home for lunch. On the menu: an omelet with diced ham, tomatoes, kale, and Parmigiano-Reggiano.

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I thought a protein-packed omelet with ham and fibrous veggies would satisfy me, but about an hour later, I wanted something else to eat, so I sliced up a banana and added a scoop of Cinnamon Raisin Swirl Peanut Butter to it.

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Just now, a couple of hours later, I broke into a KIND bar as an afternoon snack. I wasn’t super hungry, but I figured I’d want a little something in my stomach for CrossFit tonight.

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If you didn’t notice, I posted a ton of Frequently Asked Questions and my responses yesterday. I hadn’t updated my FAQ page since 2009, so it definitely needed it! I also split up the questions into different categories for better organization:

I love hearing from you guys, so if you ever have a question for me, please don’t hesitate to leave a comment or email me with it directly.

I’m off to walk the pug and then to CrossFit! We’re doing the Nasty Girls tonight. Sounds dirty, doesn’t it?



  1. I like the idea of working out twice a day but I don’t think I could deal with washing my hair/showering twice a day!

  2. I’m so happy you’ve discovered PB&Co!! I’m beyond addicted to Cinnamon Raisin Swirl (I don’t even like plain peanut butter anymore)

  3. I was just reading through your FAQ – I live in Schenectady! I work on Franklin St (right by City Hall). Small world! 🙂

  4. I’m trying out CrossFit in Back Bay this weekend. So pumped to try it after reading about it so much on your blog!

  5. What a good 5k treadmill workout! I’m training for a 1/2 like you but trying to keep my runs short and quick so I’ll be using these!

  6. Hey Tina! I absolutely love your blog!!! You are so inspiring! I have a question for you about your half marathon training plan. I am also training for a half marathon, and I am struggling with finding time to run outside during the work week due to it getting dark so early. I have no problem getting my long runs in outside on the weekends, but it’s the shorter runs during the week that I have been forced to resort to the treadmill. I see that you are doing many of your training runs inside on the treadmill. Do you think that training on the treadmill is as efficient as training outside? I was just wondering what your opinion is. Good luck with your training! Thanks so much!!!

  7. Hey Tina! Did you ever post your half marathon training plan? I know that you said that you would, but I couldn’t find it?

  8. Your treadmill workouts are awesome and challenging! So glad you made a category for them because I search for them a lot 🙂

  9. Ok so I live in Canada, and I bought that exact peanut butter a few weeks ago – after not being able to find their peanut butters ANYWHERE – but I’ve noticed that the jar I have does not contain raisins! Just sugar/cinnamon/rasin-y specs!

    Isn’t that weird?!

    PS I loveeee omelettes like that. Need to have them more often!

  10. I love Target!! I wish there was one on Cape Cod!! I know like all the target locations within a 50 mile radius! I usually go to the one in Kingston or Wareham! Although sometimes if I’m in the area I go to the South Shore Plaza one in Braintree!! Been to the one in Dorchester once, that was an experience!

  11. What a coincidence – I’m following a different half marathon training plan, but mine has me doing 6x400s tomorrow! Now I’m excited for it 🙂 Speed work used to be my least favorite thing ever, but it’s quickly (haha) becoming fun!

  12. I have a Target about 5 minutes from my house too, and trust me, it’s dangerous. Moments of boredom often times leads to me walking over to Target for a little retail therapy. Hey it could be worse. It could be Nordstrom. Now that could lead to a problem.

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