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

Workout #1: Easy 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: Speed Interval Workout

Warmup:

• 6 minutes of dynamic stretching and drills (high knees, butt kicks, skips, lateral shuffles).
• 2 x 2-minute smooth run with 60-second walk in between.
• Add 0.2mph to your speed every 30 seconds.

Workout:

• Start at 1 percent incline.
• 8 x 90-second strong run with 70-second walk in between. (This should be 0.5 to 1.5mph faster than your interval speed on the hills.)
• Add 0.2mph to your speed every 2 reps.
• 5-minute easy run.

Workout #3: Strength and Run Combo

Warmup:

• Do a full-body strength-training workout to activate the hips and body.

Workout:

• Start at 1 percent incline.
• 7-minute jog.
• Add 0.5mph to your speed.
• 6-minute run.
• Add 0.5mph to your speed.
• 6-minute run.
• 5-minute walk to recover.