Hey there! Just wanted to drop in and pass along a little treadmill 5k workout I did a few weeks ago. Seems like a lot of people are training for races coming up, so this would be great to do on days that you don’t have a long run or alongside some weight training.

It isn’t a super fast pace, but slowly picks up towards the end. In college I used to just run at a constant pace on the treadmill for an hour. How boring! I don’t think I can do that anymore. The speed changes in this every half mile – from increasing to an uptempo run, to back down to a jog. Interval training is great to help you build speed and keep your heart rate revving.

Here is how it works:

.5 miles – 7.0 mph
.5 miles – 8.0 mph
.5 miles – 7.2 mph
.5 miles – 8.2 mph
.5 miles – 7.4 mph
.5 miles – 8.4 mph
.2 miles – as fast as you can!!

The first .5 miles, run at 7.0 mph to get you warmed up. Then once you hit .5 miles, up the speed to 8.0 mph and run .5 miles. Once you hit .5 (so 1 miles total), bring it back down to 7.2 mph, and so on and so on. The last .2 miles just run as fast as possible. I finished in 24:53.

Feel free to do it at whatever incline! I used 1.0 the whole time so it wasn’t completely flat but you couldn’t notice an incline. Give it a go and let me know how you like it!