Atreadmill workout is an excellent
alternative to running outdoors. There are many reasons why you might not choose to run
outside and follow atreadmill
workout instead. Examples of this could
You don't want to run at
You don't want to run on your
You feel unsafe running
You have an injury and want to run on a
cushioned and flat surface
You're paying for a gym membership and
want use their facilities
Whatever reason you decide to use a
treadmill workout, there are certain factors that you need to consider if your aim is to
improve and get faster and be able to run further.
In order to do this any good treadmill
workout must contain these things...
It must be progressive (must get more
challenging as time goes by)
It must use up to date training
It must allow adequate time between
It should use the available options
such as inclines and quick increases and decreases in speed.
Here's a sample treadmill workout that
really works. The key is to be consistent and try to stick to your running days.
Whilst this is a very basic treadmill
workout plan for a beginner, it will ensure that you see progress. You will get
faster, be able to keep going for longer and start feeling much
You will run every other day up to 3 times a week following this schedule, but always try to have a
day off in between your sessions.
Its end goal is to be able to run 5 kilometres at the end of an 8 week period. Remember that
this a treadmill workout, so you can be exact with the times and speeds etc.
This wouldn't be as easy if you followed the same treadmill running plan plan when running outside.
If you'd like a superb range of outdoor 5K training plans then click on the links at
the bottom of this page.
Always begin each session with a brisk 5 minute
walk to warm up and finish each workout with a slow walk for 5 minutes followed
by stretches to cool down
12 minutes 1 min intervals Walk/Jog 3.5mph/4.5mph 2% Incline
minutes 1 min intervals Walk/Run 3.5mph/5mph
16 minutes 1 min Walk/ 2 mins Jog 3.5mph/4.5mph
minutes 1 min Walk/ 2 mins
Jog 3.5mph/4.5mph 2% Incline
minutes 1 min Walk/ 2 mins
minutes 1 min Walk/ 2 mins Run 3.5mph/5mph
minutes 1 min Walk/ 3 mins
minutes 1 min Walk/ 3 mins Run 3.5mph/5mph
minutes 1 min Walk/ 3 mins Run 3.5mph/5mph 2% Incline
24 minutes 1 min Walk/ 5 mins Run 3.5mph/4.5mph
19 minutes 1 min Walk/ 5 mins Run 3.5mph/5.2mph
minutes 1 min Walk/ 6 mins
Run 3.5mph/5mph 2% Incline
minutes 1 min Walk/ 10 mins Run 3.5mph/5mph
minutes 1 min Walk/ 10 mins Run 3.5mph/5.2mph
minutes 1 min Walk/ 10 mins Run 3.5mph/5mph 2% Incline
26 minutes 1 min Walk/ 12 mins Jog 3.5mph/4.5mph
30 minutes 1 min Walk/ 14 mins Run 3.5mph/5mph
20 minutes Run 5mph
25 minutes Run 5.5mph
30 minutes Run 6mph
If you'd like to learn more and take your
running to the next level and build up your fitness in just 6 weeks so that you're able
to enter and run a 5k race then you need to go have a look here - Couch to
You'll learn everything you need to know about
running and if you still want to do your running on a treadmill then you'll be able
to write your own program using the advanced training techniques you'll learn inside '5K Training
For Beginners'. Here's the link again - Couch to