5k Treadmill Workouts

5k Treadmill Workouts

 

All runners and especially beginners should set for themselves goals such as to finish 5k races. Why? First of all 5k races are easy, convenient, they help keep the motivation up and they ensure you have a consistent training routine (especially if you can finish the race very fast).

If you are a beginner, you should know that there are hundreds of 5k Training Programs you can enroll into. The important detail is to be consistent in your training routine so you can finish the program successfully.

Personally, I am a big fan of 5k races. They help me stay fit and they relax me after hard working days, but not in an exhausting way.

I usually complete 5k workouts 3-4 times a week on my treadmill. Treadmills may not replace outside running 100%, but they can help you train for a 5k (either you are a beginner or an intermediate runner).

Treadmills usually have preset 5k treadmill workouts and this is why I warmly recommend them to any runner. The 5k preset workouts control the incline of the treadmill automatically and the distance goal is set from the beginning (3.1 miles or 5k). You only control the speed of the belt (depending on your training level) and you enjoy your score at the end of the ‘race’.

Another detail you should know about treadmills with preset 5k workouts is that they come with different intensity levels to choose from. Intensity is controlled through the incline value. And even if you don’t need to run at 7% incline while you are in an actual 5k race, on the treadmill you complete a very efficient cardio workout.

My favorite preset 5k exercises are available on the LiveStrong treadmills. And there are 2 workouts in particular I find quite challenging:

Hills 5K

Warm up: 2 minutes at incline 0.5% and 2 minutes at incline 1%

Workout

  • Segment 1: 0.16 km at incline 1.5%
  • Segment 2: 0.16 km at incline 1%
  • Segment 3: 0.16 km at incline 3%
  • Segment 4: 0.16 km at incline 2.5%
  • Segment 5: 0.16 km at incline 4%
  • Segment 6: 0.16 km at incline 5%
  • Segment 7: 0.16 km at incline 4%
  • Segment 8: 0.16 km at incline 6%
  • Segment 9: 0.16 km at incline 4%
  • Segment 10: 0.16 km at incline 5%
  • Segment 11: 0.16 km at incline 4%
  • Segment 12: 0.16 km at incline 2.5%

Cool-Down: 2 minutes at incline 1% and 2 minutes at incline 0.5%

Mountain 5K

Warm up: 2 minutes at incline 1.5% and 2 minutes at incline 2%

Workout

  • Segment 1: 0.16 km at incline 2.5%
  • Segment 2: 0.16 km at incline 3.5%
  • Segment 3: 0.16 km at incline 5%
  • Segment 4: 0.16 km at incline 4.5%
  • Segment 5: 0.16 km at incline 6%
  • Segment 6: 0.16 km at incline 7%
  • Segment 7: 0.16 km at incline 6%
  • Segment 8: 0.16 km at incline 8%
  • Segment 9: 0.16 km at incline 6%
  • Segment 10: 0.16 km at incline 7%
  • Segment 11: 0.16 km at incline 6%
  • Segment 12: 0.16 km at incline 4.5%

Cool-Down: 2 minutes at incline 2% and 2 minutes at incline 1.5%

The 12 segments will repeat until you reach the 5 k or 3.1 miles distance.

If you don’t have this particular brand, you can customise a workout on any other treadmill and you can simply change the incline and the speed throughout the exercise manually.

When you choose to run on the treadmill, there are a few recommended tips you should consider:

– If you don’t finish the entire workout it’s ok. If you get tired or feel discomfort, stop and retry later. Increase your efforts gradually.

– Once you succeed to complete a 5k race, focus on your speed. Increase the speed value for each segment gradually, but make sure you oversee your target heart rate at the same time so you don’t over stress your body.

– Wear good running shoes.

I warmly recommend choosing the treadmill as a solution to train for 5k races because: training will seem easier, you can monitor your heart rate and you can keep a log of your workouts results.

If you plan to enter a race, you can alternate treadmill running with outside running so that you become familiar with the environment where the actual race will take place. But if you need a convenient training solution because you lack free time or the weather is bad or any other reason, the treadmill can be helpful.

This article is written by Anna Ursu. 

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