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Treadmill Workout - A Safer Alternative To Pounding The Streets...


The Ultimate 5K Training Guide...

4 Simple Schedules
- An Easy Step By Step 6 Week Running Plan

5K Training For Beginners
Want Discover How You Can -

  • Run Further
  • Breathe Easier
  • Avoid Stopping and...
  • Feel Stronger -

Click this link NOW to find out more - Couch To 5K

A treadmill workout is an excellent alternative to running outdoors. There are many reasons why you might not choose to run outside and follow a treadmill workout instead. Examples of this could be...
  • Bad weather 
  • You don't want to run at night 
  • You don't want to run on your own 
  • You feel unsafe running outside 
  • 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 techniques 
  • It must allow adequate time between workouts 
  • 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 fitter.

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

 WEEK 1

 10 minutes
 Brisk Walking 
 3.5mph

 10 minutes
 30 sec intervals
 Walk/Jog
 3.5mph/4.5mph

 10 minutes
 1 min intervals
 Walk/Jog
 3.5mph/4.5mph
 

 WEEK 2  12 minutes
 30 sec intervals
 Walk/Jog
 3.5mph/4.5mph 

 12 minutes
 1 min intervals
 Walk/Jog
 3.5mph/4.5mph
 2% Incline

 13 minutes 
 1 min intervals
 Walk/Run
 3.5mph/5mph

 

 WEEK 3

 16 minutes
 1 min Walk/
 2 mins Jog
 3.5mph/4.5mph  
 

 16 minutes
 1 min Walk/
 2 mins Jog
 3.5mph/4.5mph  
 2% Incline
 
 16 minutes
 1 min Walk/
 2 mins Jog
 3.5mph/4.5mph  
 WEEK 4  16 minutes
 1 min Walk/
 2 mins Run
 3.5mph/5mph  
 17 minutes
 1 min Walk/
 3 mins Jog
 3.5mph/4.5mph  
 
 20 minutes
 1 min Walk/
 3 mins Run
 3.5mph/5mph 
  
 WEEK 5  20 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
 

 WEEK 6  21 minutes
 1 min Walk/
 6 mins Run
 3.5mph/5mph 
 2% Incline
 22 minutes
 1 min Walk/
 10 mins Run
 3.5mph/5mph 
 
  
 22 minutes
 1 min Walk/
 10 mins Run
 3.5mph/5.2mph 
 WEEK 7  22 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
 

 WEEK 8

 20 minutes
 Run
 5mph

 25 minutes
 Run
 5.5mph

 30 minutes
 Run
 6mph
 2% Incline


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 5K.

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 5K.