Download My New Treadmill Workout Brochure!

As part of a school project due this week, we had to give someone a “health information gift.” Right before learning about the assignment, I received an email from a reader named Mary who was trying to get into running but having trouble with motivation. I decided that she was the perfect person to give the gift of health to! Mary said she preferred running on the treadmill to outside, but had trouble with boredom on the treadmill. Enter — my first fANNEtastic brochure! I created a workout brochure with 4 fun treadmill workouts for Mary, and I thought you all might be interested in the brochure, too! It includes two 20 minute workouts, one 25 minute workout, and one 30 minute workout, all at varying speeds and inclines.

(Disclaimer: I’m not a certified trainer! Try these workouts at your own risk.)



Isn’t the brochure cute? Matt actually created it for me :) I had made a super lame handwritten version and he took one look at it and asked sweetly if I’d like help making a computer version that looked a bit more professional, heh. Thanks, Matt :)

Click here to download my brochure so you can print it out and bring it with you to the gym! I’d love to hear how it goes if you give the workouts a try.

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Speaking of running, yesterday morning my friend Jillian and I had our last half marathon training speed workout at the UNC track!


Similar to two weeks ago, we did the following workout:

  • Run to the track (1.5 m)

  • 800 (2 laps) warm-up (0.5 m)

  • 800 at ~7:30 pace (0.5 m)

  • 3 lap recovery at ~8:45 pace (0.75 m)

  • 800 at ~7:30 pace (0.5 m)

  • 1 lap easy warm-down (0.25 m)

  • Run home (cool down) (1.5 m)

Total distance = ~5.5 miles


Here are our splits:

  • Mile 1: 8:42
  • Mile 2: 8:38
  • Mile 3: 8:04
  • Mile 4: 8:03
  • Mile 5: 9:13 (cool down)
  • Last 0.6 miles: 9:10 pace

Total time: 5.60 miles in 48:12, for an 8:36 average pace. Sweet!

It’s been fun doing these speed workouts — hopefully we’ll continue them every once in awhile after the race, too! I feel like this training has FLOWN by… it seems like just yesterday we were deciphering what 4×400 meant and doing boot camps ;)


p.s. I’m annoyed that it’s so dark out in the mornings again now. Sigh. I think I’ll take morning light over evening light! How about you guys? Would you rather have light in the morning or the evening?

Have a wonderful day :)


  1. 1

    Fun workout brochures! In another lifetime when it’s feasible for me to actually run for 25 minutes at a 6.0 pace and above maybe I’ll have to try it. :P (I think one time I ran at 7.0 for like 20 seconds and almost fell off the treadmill.)

    How about a tready workout for those of us still working in the double-digit mile times, hmm? ;)

  2. 4

    I LOVE the evening light these days, but it definitely makes it harder for getting up in the mornings.

    Cool treadmill brochure, what a great idea! I sent it to my friends who are training for their first marathon, I’ll let you know if they find it helpful!

  3. 5

    Omg I love your brochures. TOO cute !! I hope people print these out and use them at the gym so that your face is on their treadmill haha.

  4. 6

    I’m torn on the darker mornings. On one hand, I was beginning to feel a little more energetic with the emerging daylight when I walked to the gym/pool for my workout before 6 am. On the other hand, doing that walk in pure darkness makes me feel like more of a badass.

  5. 7

    What a cool idea with the brochure. I know treadmill workouts are much better with lots of things getting changed up.

  6. 8

    Definitely morning light. Since I live on the extreme western end of EST, it doesn’t get light until after 8. Not great for getting in those morning runs!

  7. 9

    I definitely prefer it darker in the evenings. I am more of a night person, so I get more accomplished at it grows later.

  8. 10

    Love track workouts! I bet you’ll totally keep them going after you see how much they help you kick ass at National!

    I’m all about the light in the evening. I’m up so early every day I’m used to it being dark when I get up but I HATE no light when I’m out of work.

  9. 11

    Thanks so much for the brochure! I just printed it out and am definitly going to use it.

  10. 12

    I am so with you on the light thing! I was so bummed about daylight savings time for that very reason. I just started going in to work a little later. One of the reasons I did that was so I could go in in the light. Then Monday came and it was dark. :( It’s getting lighter though. Yay!

  11. 13

    Great brochure! I like having some go-to treadmill workouts for when I’m just stumped on what to do!
    I’d MUCH rather have light in the morning! I hate driving to work in the dark…it’s so dreary and discouraging!

  12. 14

    I’ve never seen a workout brochure, but this is a great idea. I love to do speedwork on the treadmill, but I always make it up as I go. I’m excited to use this!

  13. 15

    Girl, you are smokin’ fast!! Can’t wait to run with you at Fitbloggin’! Isn’t it amazing how fast speedwork makes you fast? It almost makes me angry that I didn’t start this years ago!!!

  14. 16

    Evening light is a must! I’m up for work at 4:30 AM and am use to dark mornings. I love to walk in the evening while my son is having baseball practice.

  15. 17

    I was totally bummed about daylight savings because it’s dark again when I wake up! I’d prefer it in the much easier to wake up!

  16. 18

    I HATE mornings so I love the evening light and it gives me time to play in the yard with my kids.

  17. 19

    that workout is exactly what I have to do today!!! I would much rather workout in the morning but especially now since it doesnt get light outside till later its hard!

  18. 20

    I’m with you, it’s sooo much easier to get up with the sun! I would much rather have light in the morning.

  19. 21

    I want both: light in the morning AND in the evening :D

  20. 23

    I am definitely a morning gal. Love your brochure, gives us more.
    Good job.

  21. 24

    Running in the dark was NOT fun this morning, but I’d still take longer days/lighter evenings. Hooray for spring and summer! Good luck on your half – mine is this weekend! xo

  22. 26

    Love the treadmill workout brochure!! Matt is good with the computer skills! Give him props for me please!
    Also, I hate waking up and having it be dark but I think I like the extra light at night more than I hate the dark mornings. Keeps me motivated longer…when it’s dark at night I want to curl up on the couch and be lazy!

  23. 27

    Looks awesome! Very professional, Matt ;)
    For the next iteration are you considering adding Heart Rate (or percent of Max. heart rate) suggestions as well? Might be a cool additional thing to do if you were to expand! :)

  24. 29

    I prefer evening light. I work late (past 6:00 or so) most night so it’s nice for it not to be completely dark when I get out of work. Plus, evenings are usually the only time I have time to run. I am so clumsy running in the dark!

  25. 30

    this is a bit embarrassing, but how do you program the treadmill to do those different intervals? I usually just run…thanks!

  26. 32

    i vote for evening light! it’s so depressing to me to get home from work when it’s dark out. at least now, it’s light most of the time when i get home!! :)

  27. 33

    I like evening light better!! Brochure looks great!

  28. 34

    So excited for the National Half next weekend!! My goal: 1:45 finish :) I’m slightly ambitious!! Any blogger meetups planned that you know of??

  29. 37

    Great Idea on the brochures! I thought I was alone in loving treadmill running :) It’s nice to know I’m not alone. Thanks for the tips.

  30. 38

    What a fun assignment! I bet Mary’s stoked to jump on the ‘mill now :)

  31. 39

    Awesome timing for these! It’s become unbearably hot to run outside so treadmill it is for me! I don’t know how I used to be able to run for an hour on the treadmill- 30 minutes, max 40, is all I can mentally handle! Looking forward to trying out these workouts!

  32. 40

    You did an awesome job with the brochure! I always avoid the treadmill because I get so bored but Im going to try one of the workouts listed tomorrow during my workout session! Thanks for sharing!

  33. 41

    sending my husband your way to read and print this :)
    can you believe it is ALMOST TIME for the DC half?

    I love me some DC…

  34. 43

    Thank you so much for these workouts! I love to run outside, but sometimes conditions beyond my control (weather, light) make me have to run on the treadmill. I am always looking for ways to mix it up. Can’t wait to try one this weekend!

  35. 44

    The brochure is so neat! I might have to try one of them out especially when it gets really hot.
    I don’t like it being so dark in the morning either. It makes it hard to get up when it is pitch black out. I know it is just an hour, but I feel like it has made a big difference this year. My schedule is all out of whack!

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