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:

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

Workout #2: Light Farlek Workout

Warmup:

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

Workout:

• Start at 1.5 percent incline.
• 2 x 9-minute run (3 minutes of easy effort, 3 minutes of race effort, 3 minutes of above-race effort) with 2 minutes of rest in between.

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.
• 5-minute jog.
• Add 0.5mph to your speed.
• 5-minute run.
• Add 0.5mph to your speed.
• 5-minute run.
• 5-minute easy walk.