Cue the Friday dance!


How awesome would it be to stay home and couch dance in PJs today?  I’ve got a stack of magazines to flick through, banana soft serve in my freezer, a full stash of David’s Tea and nails that are begging to be painted, but alas….. I must go to work. The weekend is near though, my friends, and I hope you’ve got a fun one coming up. If a run is on your agenda, today’s workout is for you!



Work It Out

Last week I posted a pretty wicked tempo run, and I’ve got yet another quality treadmill training session to share. It’s a bit of a tempo/interval hybrid, and you’ll see what I mean when you check out the details below. I’ve called this a treadmill workout, and those of you who prefer running outside can totally still do that. However, I find it easier to run at target speeds on a treadmill, rather than having to check my watch constantly to see if I’m maintaining pace. Either way, just make sure you finish nice and sweaty!

The Triple Hit Treadmill Workout

This workout is designed for those of you training for half marathons or 10Ks, and ideally you’ll know your target race finishing time before you start. Use this pace calculator to plug in your target finish time and the race distance (13.1 miles or 10k, depending on the race), then click ‘calculate pace’ to get your target pace per mile. For the 0.75mile blocks in the workout below, run at your target half marathon/10K pace.

You’ll do 3 1-mile repeats, accelerating towards the end of each, then recovering for half a mile in between. The 0.75 mile portions should be comfortably hard, and the faster 0.25 mile portions should feel harder. Earn that recovery and see if you can maintain the same paces or better for all 3 repeats!

Fit Bit Friday 231 - The Triple Hit Treadmill Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

This week’s tune is another super feel-good, makes-me-smile, dance-around-like-a-lunatic sort of song that you can’t possibly listen to and be left in a bad mood. It’s called Oh My Love by The Score, and I love the video because there is beach footage and that reminds me that spring is COMING!

Have A Read

Last but not least, for those of you in the Vancouver area that are interested in learning about building your personal brand on social media, I’m going to be speaking at the first Ladies Dinner Group of 2016, organized by my friend Nicole Wilson on March 23rd. If you’d like to learn more and join us, you’ll find all the details on the Eventbrite page here.

Now it’s over to you! Let’s hear…

  • What are you most looking forward to this weekend?
  • What was your biggest win this week?