Treadmill Speed for a 5k

Advanced runners use treadmills as a vital part of training. The equipment also is beneficial for novice runners training for a five-kilometer race. The devices can be set for a range of speeds, from a walking pace to more than 20 mph. Runners can use these settings to help prepare for a 5K.

Endurance

Advanced runners need to maintain their endurance. They might use treadmills for training sessions when it’s raining or excessively hot outside. The extremely fit runner might set the speed to seven- or eight-minute miles and can go for as long as they want in climate-controlled conditions. New runners can use the treadmill to slowly build endurance. The device displays the speed and mileage, so the runner can record her progress easily. This allows the runner to set new goals for each successive workout. A novice runner might have to alternate between walking and running during her first workouts while building fitness. Eventually, she will make progress toward running the entire 5K distance on the treadmill. New runners might start out at an 11- to 12-minute mile pace and work toward a 10-minute mile.

Speed Work

Because treadmills have variable speed settings, they are beneficial for speed work. Runners use training sessions in which they alternate their pace from moderate to fast to improve speed for races. Warm up at a pace that is comfortable for five minutes. At this pace, you can breathe almost normally and are able carry on a conversation. For two minutes, increase your speed to a pace that is somewhat challenging but could be maintained for a longer period of time. Increase your speed again for two minutes. Don’t sprint, but aim for a pace that is difficult, one that would be hard to maintain for longer than two minutes. Drop back to the previous pace and continue alternating two-minute segments until you have completed 3.1 miles -- a 5K.

Incline Settings

Treadmills feature settings that raise the incline of the running surface. This allows runners to simulate conditions they might encounter during 5K races, such as hills. Hill training also increases leg strength and performance, according to author and distance runner Jeff Galloway. Incorporate hill work into your 5K training by alternating slower periods of incline running -- at a 3 or 4 percent grade -- with flat recovery periods. While most treadmills don’t include decline functions, running at an incline will help build endurance and speed. Running at an incline is more difficult than running on a flat surface, so adjust the treadmill speed accordingly.

Considerations

The proper treadmill speed varies by runner. The level of fitness for each runner will determine the appropriate treadmill setting. An extremely fit and avid runner can complete a 5K on a treadmill in less than 24 minutes. The novice runner might finish a 5K in 33 to 38 minutes.