Beginner Treadmill Plan: Here's How to Build Up to a 5K in 8 Weeks

Workout #1: Lighter Endurance Run

Warmup:

• 6 minutes of dynamic stretching and drills (high knees, butt kicks, skips, lateral shuffles).

Workout:

• Start at 1 percent incline.
• 20- to 25-minute light run.
• Increase to 3.5 percent incline.
• 4 x 30-second strong run.

Workout #2: Easy Interval Workout

Warmup:

• 6 minutes of dynamic stretching and drills (high knees, butt kicks, skips, lateral shuffles).
• Start on 2 percent incline.
• 4 x 30-second strong run with 60-second walk in between.

Workout:

• Start at 1 percent incline.
• 8 x 1-minute run with 60-second walk in between.
• 5-minute easy run.

Workout #3: 5K!