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.
• 40- to 45-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).
• Start at 2 percent incline.
• 4 x 30-second strong run.

Workout:

• Start at 1 percent incline.
• 3 x 5-minute strong run with 2-minute walk in between. (This should be 0.5-1.5mph faster than your interval speed on the hills.)
• Add 0.2mph to your speed each rep.
• 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.
• 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.