How to Train for a 5K Using a Treadmill

An effective way to use a treadmill to train for a 5k, meaning a five-kilometer race, is to do interval training. Interval training alternates bursts of high-energy work with low-energy work. Training this way leads to better endurance and the ability to work longer at varying intensities. It also burns more fat than moderate, consistent exercise. By beginning your training at a manageable level and building upon it over time, a 5k race can become a breeze. Eventually it may even become your daily workout.

Things You'll Need

  • Treadmill
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Instructions

  1. Beginning

    • 1

      Gauge a starting point. At a low speed, between level three and five, determine how long you can run without having abdominal pains or other performance-detracting effects. Consider this your "starting speed."

    • 2

      Plan to walk or run for about 30 minutes during each workout. Begin running at a speed below your starting speed for up to five minutes.

    • 3

      Move to a higher speed and alternate between the two speeds in two- to three-minute intervals for at least 20 minutes. Walk at the lowest speed setting on the treadmill as needed to catch your breath.

    • 4

      Change your incline periodically to keep your mind focused on the task of running. Improve feelings of relief by lowering your incline while still maintaining a good running speed.

    • 5

      Introduce short one- or two-minute sprints near the beginning to middle of your run after a week or more of running. This will exercise both your "slow-twitch" endurance muscles and your "fast-twitch" short burst muscles. Running in a real race utilizes both muscle groups.

    • 6

      Return to your starting speed after doing intervals for 20 minutes and jog or run at that speed for an additional two or three minutes.