Recently Updated: Sorry everyone – the download code expired April of 2009. Maybe they’ll issue new ones for 2010, if so I’ll post again. Thanks for reading.

Back in August, the Nike Human Race took place and Nike was handing out FREE 30-minute coached workout on the treadmill. If you shoot me an e-mail (, I’d love to send you the download code as a Holiday Present.

It includes coached instructions to complete a 30-minute workout on a treadmill. Basically, there is a gentlemen that instructs you how to adjust the settings on the treadmill with music clips in-between to keep you going. It starts with an easy warm-up, a gradual progression in speeds based on your ability and suggested incline percentages (BONUS: It includes a session of speed intervals set to techno music).

If you are an advanced runner, this may not be ideal, but it may be something new to try if the weather outside isn’t cooperating. This may be a great start for beginners to. I have plenty and would love to give a little something back. Hope everyone has a safe and Happy Holiday.

I’ll be running 5 miles tomorrow morning… care to join me in spirit? It’s a great way to start off the day and gives you plenty of reason to relax and enjoy some holiday food.