5K Treadmill Challenge (6 X 400m)

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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