A treadmill offers convenience when it comes to training for a 5K by allowing you to run during inclement or hot weather at any time of the day. Start your 5K treadmill training about three months before the race date and resist the urge to push yourself too hard to prevent injury. Talk to your doctor before starting a new running program to verify there are no underlying medical conditions that may be of concern.
Step 1
Set the treadmill to a comfortable pace where you can talk easily and walk for five minutes to warm up your body. This pace is 2.5 to 3 mph, or a 20- to 25-minute-per-mile pace.
Step 2
Pause the treadmill, step off the platform and stretch your arms and legs, including the hamstring, calf, quadriceps and shoulder muscles. Hold your stretches for at least 30 seconds without bouncing or stretching to the point of pain.
Step 3
Set the treadmill to a pace that allows you to run comfortably for about three minutes. This pace varies based on your fitness level but tends to be 5 mph or faster. Increase the pace about 0.2 mph after the first three minutes to increase your heart rate and make your legs work. Run at this pace for at least 20 minutes.
Step 4
Increase the speed and running duration at a rate of 10 percent each week until you run three miles comfortably. A gradual increase of running speed and duration prevents strain and possible injury to muscles. Train on the treadmill three to four times each week to reach your goal of completing a 5K.
Step 5
Reduce the treadmill speed to the same pace used in the warm-up. Walk for five minutes to cool the body and bring your heart rate to a normal level. Repeat the same stretches completed after the warm up, holding each for about 60 seconds.
Tips and Warnings
- Set the treadmill pace to 3.6 or faster for the 20-minute fitness workout, if your goal is to walk the 5K at a brisk pace. Use a couch-to-5K interval training plan if you are a walker that wants to train your body to run a 5K. This type of plan starts with running for 1 minute and walking brisk for 90 seconds. The running duration increases each week until you are running for 20 minutes. Keep a water bottle on the treadmill while you are running and drink at least 8 oz. of water during a 20-minute workout.
Things You'll Need
- Treadmill
- Water
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