• Facebook
  • Instagram
  • Pinterest
  • TikTok
  • YouTube

Learn How to Build a Balanced Plate 

Eat the Gains

Eat the Gains

Easy & Healthy Macro Friendly Recipes

  • About
  • Recipes
    • Recipe Index
    • Breakfast
    • Main Course
    • Side Dishes
    • Vegetables
    • Snacks
    • Desserts
    • Drinks
  • Nutrition Coaching
  • Contact
  • About
  • Recipes
  • Nutrition Coaching
  • Contact
  • Learn How to Build a Balanced Plate
  • Facebook
  • Instagram
  • Pinterest
  • TikTok
  • Twitter
  • YouTube

5k Treadmill Interval Series (sub 8 min mile)

Home / Workouts / 5k Treadmill Interval Series (sub 8 min mile)

5k Treadmill Interval Series (sub 8 min mile)

Published on January 14, 2016 by Kelly | Last updated March 23, 2016 | Leave a Comment
This post contains affiliate links. Please read my policy page.

Published on January 14, 2016 by Kelly | Last updated March 23, 2016 | Leave a Comment
This post contains affiliate links. Please read my policy page.

5k Treadmill Interval Series (sub 8 min mile)

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!

5k Treadmill Interval Series (sub 8 min mile)
  • Fitness
  • HIIT
  • Running
  • Workouts

Get My Guide On
How to Build a Balanced Plate

No recipe, no problem! Learn the key factors to build a balanced plate for sustainable eating and to fuel your body to support your activity, goals, and lifestyle.

San Antonio Rock ‘n’ Roll Half Marathon 2015 PREVIOUS
Ginger Beet Hummus NEXT

Related Posts

  • Weekly Workouts RecapWeekly Workouts Recap
  • Weekly Workouts RecapWeekly Workouts Recap
  • Weekly Workouts RecapWeekly Workouts Recap
  • Weekly Workouts RecapWeekly Workouts Recap
  • Weekly Workouts RecapWeekly Workouts Recap
  • Weekly Workouts RecapWeekly Workouts Recap

Filed Under: Fitness, HIIT, Running, Workouts Tagged With: 5k, Fitness, HIIT, Running, Workouts

Leave a Rating & Comment Cancel reply

Have a question or want to share how you liked the recipe? Share your feedback!

Your email address will not be published. Required fields are marked *

Recipe Rating




About Kelly

Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

Read More

Nutrition Coaching

  • Facebook
  • Instagram
  • Pinterest
  • TikTok
  • YouTube

Searching for Something?

Never Miss a Recipe!

  • Facebook
  • Instagram
  • Pinterest
  • TikTok
  • Twitter
  • YouTube
  • About
  • Nutrition Coaching
  • Contact

Copyright © 2022 Eat the Gains Privacy Policy Site Credits