5K Treadmill Training

Races such as 5Ks are popular for beginners and advanced athletes.
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A 5K race is 3.1 miles long. 5Ks are popular races because they are a challenge, but they aren't too hard for beginners. They are also a great opportunity for experienced runners to increase speed, or to help prepare for longer races. A treadmill offers a great opportunity for 5K training and is often more convenient than running outdoors, since you don’t have to battle bad weather or drop the kids off at grandmas. Additionally, a treadmill goes at a consistent pace and causes fewer injuries than running on other harder surfaces.

    Step 1

    Walk for 20, 30 and 35 minutes respectively for three days in a row. On day four, jog for 30 seconds and walk for five minutes. Repeat this sequence for a total of 30 minutes. Do this training for two more days.

    Step 2

    Jog for one minute and walk for five minutes, continuing the walk/run sequence for a total of 30 minutes. Do this six times per week. Each week, add one additional minute of jogging. During week six, increase the total time to 40 minutes and reduce the amount of walking time by one minute. Continue increasing the running time each week by one minute until you can run for 10 minutes.

    Step 3

    Run for 1 mile three times per week. Increase your mileage by ½ mile every other week until you can run 3½ to 4 miles.


    • Run on a track outside before race day so you'll be used to race day conditions.


    • Talk to your doctor before beginning a new exercise program.

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