How to Train for a 5K on a Treadmill

For people new to distance walking or jogging, a 5K is a great place to start. This 3.1-mile run will provide a challenge and a goal to work toward without being too overwhelming for most people. To prepare for the race, try a treadmill-based training plan that can be done rain or shine and uses a mix of high and low intensity with gradual increases in speed and distance.


A good 5K training plan will last anywhere from five to 12 weeks. This time span lets your body gradually adjust to the increased activity, without forcing your muscles to do too much too soon. You should train for at least 30 minutes five or six days per week, using a mix of walking and jogging or running. Recovery days are another important element, allowing your body to rest and replenish before taking on the next workout. Aim for at least one day per week where you don't exercise at all. You can also use walking as a form of recovery, with two or three days per week devoted to this moderate form of activity.


Intervals that alternate high- and low-intensity activity are used to build endurance and improve overall performance, both of which are helpful when competing in a 5K race. A 5K training plan that incorporates intervals of running and jogging can help you do your best during the race. On your treadmill, adjust the speed to switch from walking to jogging or running for at least three of your workouts each week. Start with a five-minute warm-up at an easy pace, then increase your speed to a jog or run for several seconds or minutes before recovering with another segment of walking.

Gradual Increases

Your 5K treadmill training plan should include gradual increases in running or jogging each week, as compared to walking. Start slowly, with most of your training focused on walking. For example, during a 30-minute workout at the beginning of your training schedule, try one minute of running for every two minutes of walking. If that's too much, drop it to 30 seconds of running for every 90 seconds of walking. As the weeks progress, increase the amount of time you spend running, aiming for a steady increase each week until you are running most of the time.

Other Training Considerations

You can also use your treadmill to add variety to your 5K training, which will keep your workouts fresh and boost your performance. Try speed or incline adjustments to practice sprints and hills during some of your workouts. You can also develop a strength-training routine to do in conjunction with your 5K training. Exercises like pushups, squats, crunches and planks will build total-body strength that will help you power through the race. Your diet is another factor that should be considered during your training. To fuel your body the best, choose whole, unprocessed foods such as lean meats, fresh fruits and vegetables and whole grains. Stay hydrated by drinking plenty of water and avoiding sugary sodas and other drinks.

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