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40 Minute Treadmill Workout

Hola, friends!

The best part of our weekend was a picnic and enjoying the summer-like weather in Charlotte! And sharing a treadmill workout.

I packed a bunch of healthy snacks for lunch and we headed to Davidson for a nice little Sunday afternoon picnic! We used this awesome cooler bag (a very functional wedding gift!) that I’ve been dying to use for a picnic with copious amounts of snacks!

I packed some kale chickpea salads (this kale salad recipe) with added raspberries, tomatoes, and goat cheese, with tuna salad pitas, apples, carrots, tortilla chips and hummus, and chocolate chip bars for dessert.

picnic foods on a blanket

Ed loved it. Hello Davidson Library in the background.

picnic at Davidson

Other than that, I got a few runs in, one that went really well and one that was just okay. On Friday, I did an out and back on a local greenway for a total of 6 miles. I felt really really good.

My legs felt fresh, I had no trouble keeping my pace, and I was hitting negative splits pretty consistently. It was pretty encouraging, considering my running has been up and down, especially since the Cooper River Bridge Run.

B T Dubs, I love this “Keep Pace” tee. I got it from the Underarmor outlet last weekend!

selfie of girl running on greenway

Weekend Long Run

I had a longer run on the agenda on Saturday and headed to the Davidson trails solo. Ed had run the Tarheel 10 miler earlier that day so running with him was out of the equation.

I wasn’t planning on going too fast and told myself I’d just listen to my body and see how I felt. Rather than looking to run a certain distance, I was focused on just running for time.

Davidson college running trails

I love running on trails, especially for my longer runs. It’s so much easier for me to zone out and focus less on the distance, but more on my body feel. There are no distractions, and I love being out the quiet setting.

I felt pretty good starting out, but after about 8 miles, I started to feel really thirsty. But, I was in the middle of the 8k loop so I finished it out and headed back to my car. I loaded up with some NUUN tabs, as I think I was a little bit dehydrated!

I find it so fascinating that you can do the same exact thing before runs, and feel completely different during each one. It all goes back to how different our bodies are by the day, and how there are so many factors that come into play – sleep, stretching, hydration, nutrients, hormones, weather, time of day, weather. Each run is truly an individual and unique experience.

40 Minute Treadmill Workout

I also did a treadmill workout this week to switch things up! I’m trying to do some speed work once a week.

Usually, I’ll fall upon my favorite pyramid workout.

But, since I haven’t been doing speed work regularly, I wanted something that wouldn’t seem too intimidating or tiresome initially, but that would be challenging.

I planned on running easy (comfortable, normal pace) for the warm up and cool down. And I added some interval work in between, similar to a fartlek. It helped me mentally to know there was only 10 minutes of hard “work”, though those 10 minutes I was pushing myself.

I figured I’d share what I did! It was a workout I really enjoyed and made treadmill running a little more bearable since you’re not so much focused on the treadmill but more on finishing each 45 second interval.

40 minute treadmill workout graphic

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  1. I definitely cannot run on the treadmill!! I don’t know what it is but I just focus on how much time I have left and it ‘s miserable 🙂 Much prefer trails or just being outside in general.

  2. That mill workout looks like a great one. I will do speedwork wherever I can, which is rarely a real track. Haha! I love the idea of a cooler bag. So functional!

  3. Ok I completely agree about how weird it is that each run can be so different. It literally boggles my mind sometimes haha. And I love doing speed work on the treadmill! I’m consistent and I don’t have to worry about stop lights, cars, other people, etc. There’s a nice flat trail I love running on so I like to do speed work there sometimes too!

  4. I can’t wait for summer and picnics!! Love being surrounded by nature. My favorite picnic food is probably PB&J’s, salads, subs, or wraps!

  5. I completly applaud you for being on the treadmill for 45 minutes, I can’t even make it longer than 20 without being insanely bored!
    Looks like you got some really nice runs in, and I love the look of that picnic. Awesone wedding gift too!

    1. Having the intervals makes it a little bit more bearable because you’re constantly changing the speeds. Picnics are so underrated, being out in nature with food is amazing!

  6. Firsr off, your running trail makes me want to lace up my shoes and hop over right now. So gorgeous! I’m a country bumpkin so trails naturally appeal to me. In reality I sadly haven’t run for ages for various reasons but want to get back into it.
    It’s also been for-ev-er since my last picnic and yours looks really good. Sunshine, good company, being in nature and obviously delicious food – it doesn’t get much better.

    1. Running trails are so motivational for me – they’re so appealing to just get out of life, and my own head, and enjoy nature! You hit the nail on the head – sunshine, good company, nature and food make a girl happy! 🙂 Have a great week!

  7. Speed workouts are definitely EASIER on a treadmill. I can just input my desired speed & all I have to do is run along.

    Outside though is when I really end up pushing myself but I’m often way less consistent which isn’t always helpful.

    Your treadmill workout looks like a good one.

    And that picnic spread looks to be on point!

    1. Exactly – that’s why I love it. I’m less consistent outside too, but I guess it’s the most real representation of a race. The picnic spread was a success!

  8. Who doesn’t love a picnic. What you did Miss Sarah is find a way to schedule one into your day — THAT is the hard part. Kudos to you and Ed!!!

  9. A picnic sounds wonderful!!! I can’t remember the last time we had one!
    I guess my races here lately have been my only speed work. I know I should mix up my weekly runs but I’m still adjusting to what I did last week vs what I have coming up next week. I’m afraid I just get in miles. Thanks for linking up with us !

    1. I haven’t done any races – perhaps that’s why my speed is lacking. You’re racing alot so I’m sure you’re getting a good amount in! Have fun this weekend in Nashville – now I’m sad I’m not doing it!

  10. Honestly, I haven’t been on a “real” picnic since I can’t remember when! I do wish we had nice trails around here! I would prefer the quiet and beauty of the woods over neighborhood pavement any day. You are right about each running being unique! There are so many factors at play. We must be able to adapt. That is a cute UA top! I like their brand too. Thanks for linking with us Sarah!

    1. You should do a real picnic soon – it’s such a fun thing. We just laid out and read some books in the sunshine! It’s sometimes difficult to adapt to the changing conditions but I feel that I learn a little bit something each time!

  11. I would definitely have to adjust my speed down from yours! The couple times I have tried it, I did like doing speed work on the treadmill. I like being able to know the exact mileage and speed and when I could slow down again. It is a great workout. Your trail is absolutely beautiful. I love running the trails for long runs as well. The time goes by so fast and the scenery always looks different, even if on the same trail. I do have a cooler bag from 6 pack fitness and it’s so convenient. I’ve used it to take food to the office but never really thought of taking it for a picnic. Great idea!

    1. I’ve found that the treadmill really helps me get used to a certain pace. And I’m totally with you – the changing scenery on the trails really makes time fly!

  12. You really make Charlotte seem like an amazing place to be… with your beaches near by and trails to run and places to picnic.
    Lovvee the look of that picnic and its making me all sorts of jealous. When I visit my family we always take a big picnic to the nearby provincial park and sit by the rapids – there is always chicken wings and potato salad! Back in the day I remember my favorite picnic food being Kentucky Fried Chicken! Aha.Ohhh I should bring that back.

    1. Charlotte is pretty great. I’ll be your personal tour guide when you come to visit! A picnic by the rapids sounds so great, and YUM with the chicken wings and potato salad. Comfort food at its best. That sounds wonderful 🙂

  13. If I can find a place to run without stoplights I prefer to do speed work on the roads, but the track is my second choice. It gets boring but at least there are no hills! I get too nervous to sprint on the treadmill::)

  14. My life is pretty much a picnic thanks to coeliac disease (because I’m ALWAYS packing food, haha!), but I loveeee going out for picnics with Jesse. Usually we head out on a long drive to find somewhere pretty and what we bring along tends to change with the seasons!

    Your picnic spread looks delish!

  15. Wow, you go girl! The last time I ran for over 25 minutes, was about 4 years ago when I ran for my college 😛 Looks like a good one though! So cool you’re an RD…I’m in my internship right now 🙂