27-Minute Treadmill Workout + Rock N Roll Marathon (and Half!) Coupon Codes

As Gretchen Rubin says, the years are short but the days are long. 

Ain’t that the truth.

I have no actual idea how it’s nearly March 1, but alas, here we are. Between vacation and being really busy with work lately, I feel a little disconnected from real life, but things should calm down a bit soon. And, oh, I have a ball to attend this weekend. (And have zero idea what the hell to do with bangs + a blowout/updo…)

My half training isn’t quite where I want it to be, but I’m soldiering on, because the half is still coming up, and I’m still running it. It won’t be a PR, but I’d like to try to run a strong race to see where my baseline is now so I can focus on making the Brooklyn Half a PR come May.

Do YOU want to run the Rock ’n’ Roll DC Half Marathon? Of course you do. Truth be told, it’s not an easy course, but it’s scenic and has great energy. I’ve PR-ed on it, so if you’re like me and hills are your friend, it is possible to PR here. I’ve got codes, I’ve got codes.

If you want to run it, use code PREPPYRUNNER15 to get $15 off DC or any RNR race. 

27 Minute Treadmill Workout

Tonight, I dragged myself to the gym at 8pm (and it was still packed, because, NYC) to hop on the treadmill to get some miles in.

I AM STILL WIRED. 5pm coffee, y’all, is the new pre-workout drink.

I had lots of energy, and I wanted to expend at least some of it so I could maybe sleep at some point tonight. I decided to do a Mile High-esque workout: warm-up, hills, recover, sprints, recover, bam. I left my specific speeds off here so you can modify it to your level, but if you’re looking for baselines, mine were:

Jog: 6.0

70% effort: 6.5

75% effort: 6.8

80%: 7.0

85%: 8.0

90%: 9.0

All-out: 9.2

For the hills, I kept the speed at 6.8; for the hill walk, I did 4.0. I was recovering from speed but still challenging myself uphill. For the recovery between sprints, I think I started it back at a walk and worked back up to a 6.0 jog before heading into the first minute of sprinting.

Good thing I still have lots of energy, because it’s back to work I go to practice a presentation for tomorrow with Bailey. Bails, what do you think about social media metrics? What KPIs are you measuring?

What races are on your calendar? How do you keep from treadmill boredom at the gym? What’s on your playlist right now? I listened to lots of Kelly Clarkson on repeat tonight. Ain’t no shame in my game. 

13 comments on “27-Minute Treadmill Workout + Rock N Roll Marathon (and Half!) Coupon Codes

  1. meredith @ The Cookie ChRUNicles

    I am big on creating workout plans fore treadmill lately to keep me going without losing my mind! I like this one, thanks! I haven’t figured out my race schedule yet. Maybe the Fitness half again in April? Maybe the Long Island half again in May? I gotta decide! Didn’t I hear that Rock n Roll was coming to NY? Do you know when and where?

  2. Shawna

    welp i’m registered for the 13.1 series in Queens in March, but the training hasn’t been happening so much lately, so i’m hoping that changes as of this wknd. i haven’t run anything over 7 miles in a few weeks…because going out on weekends/ social life/ boyfriend visiting. good luck with the race!

  3. Katie

    I’m not signed up for anything right now, as I may be changing jobs/moving and I don’t dare register for something that I end up not being able to do.

  4. Kristin Miller

    Great workout! I’m going to have to try that. I don’t get to the gym till 8 because baby bedtime, then I take a class at 8:30, so this would be a fun pre class routine! I love my 4pm coffee keeps me wired for the gym and I looooooove coffee!

  5. Alison

    Thanks for the coupon code! Is there an expiration date? I’m planning to sign up for RNR Las Vegas but I don’t think registration opens until next month.


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