How to run 5k on the treadmill?

With a running training plan for 5 kilometers, we make you fit for a new best time for your next 5-kilometer run.
How to run 5k on the treadmill? A 5-kilometer run can be the entry into running or a challenge for ambitious runners. 

For beginners, a running training plan over 5 kilometers is about arriving or first doing 5 kilometers under half an hour. 

Advanced users can work on their speed with targeted 5-kilometer training and thus lay the foundation for becoming faster even over longer distances.

Here you will find a 5-kilometer training plan for beginners, for whom the goal is to arrive, and training plans for experienced competition runners who want to set a new best time at the 5-km distance, regardless of whether you want to run 15 or 25 minutes.

However, the following applies to these training plans: You must train according to the 5-kilometer training plan that corresponds to your performance.

 If you haven’t run a 5-kilometer race yet, choose the 30-minute training plan first, unless you know from longer races you can run faster.

 If you already have a competition time of over five kilometers, choose the next shorter target time plan.

Current information for teachers: If you need one or more training plans for a digital learning program during school closings, please contact us using the contact form.


Product Name

Speed (Max.)

Weight Capacity



11 MPH

325 lbs

84″ x 35.5″ x 58″

10 MPH

300 lbs

73"  x 36"  x 54"

12 MPH

300 lbs

39.15” x 79” x 71.4” 

12 MPH

386 lbs

84″ x 35.5″ x 58″

12 MPH

350 LBS

72.5"x 35.25" x 57.75" 

12 MPH

400 Lbs

84.5" x 38.5" x 54.7" 

12 MPH

309 lbs

78.8" x 39.2" x 63"

16 MPH

420 LB

83" x 35" x 62" 

12 MPH

300 LB

 35"× 27.6"× 54.7"

Here you will find the best training sessions, tips, and benefits of running training on the treadmill.

 For most runners, the treadmill is the epitome of monotony and boredom. 

Typical comment: “Always the same rhythm, nothing interesting to see, stuffy air – you can lose all fun running. Real runners train outdoors. 

” These are arguments that cannot be dismissed out of hand, and yet the treadmill has its followers. 

Because precisely the predictability and thus, they can also convert the possibility of precise control of the pace into a clear advantage of the training “on the spot.” 

If you then think of the dark winter evenings, which often mean fog, cold, wind, rain, and uneven, smooth terrain.

You can walk on a reliably rolling belt at pleasant temperatures and in the safety of a well-lit basement or studio Win pages.

What are the benefits of treadmill training?

No restriction on treadmill training: 

Training on the treadmill is hardly different from the physiological side than outdoors. 

If you have a training plan, you can continue to follow it on a treadmill at 1: 1. Everything is possible on the tape once you have mastered the use of tempo regulation. This is usually the case after a few minutes.

Weather and season:

Especially in the colder season, in autumn or winter and spring, the treadmill offers a dry and reliable alternative to training outdoors. 

You do not have to reckon with unpleasant, disruptive factors such as slip passages and mud and are therefore not hindered in your plan.

Inquire about a gym membership for a month or two and take the opportunity to strengthen your core muscles. 

We also equipped good studios with a sauna. 

Then you have three important things: running training on the belt, strength training on the equipment, and regeneration in the sauna.

What are the benefits of treadmill training?

Gradients possible:

Metered hill training is one of the most effective training methods to increase mileage. 

A problem for many runners in the flat country: they cannot find a suitable hill

Treadmills are height-adjustable, so you can set different degrees of incline and imitate hill programs perfectly.

More safety:

The treadmill is in the gym or at home—both places where you are safe.

If you are afraid of dogs or would like to do a late run after work, but are reluctant to go alone in the dark.

There is no way around the treadmill. 

From this point of view, a treadmill is especially ideal for women who do not know a running group or followers.

Prevent injuries:

A treadmill should be lightly sprung. So it roughly corresponds to the soil conditions found in the forest.

 Those who frequently train on the treadmill are more likely to be spared from Achilles tendon or knee problems than runners who only train outdoors.

Studies have shown this at the State University in Cleveland (USA).

Quickly hop on the band at noon:

Unfortunately, very few employees run during the break.

Often, there is a lack of a suitable running route in the city, sufficient time, or simply a shower.

The latter can be solved if a gym is nearby. 

There you can do a short training on the treadmill during the break and then continue working after a shower.

Weather and season:

Especially in the colder season, in autumn or winter and spring, the treadmill offers a dry and reliable alternative to training outdoors. 

You do not have to reckon with unpleasant, disruptive factors such as slip passages and mud and are therefore not hindered in your plan. 

Inquire about a gym membership for a month or two and strengthen your core muscles. 

They also equipped good studios with a sauna. 

Then you have three important things: running training on the belt, strength training on the equipment, and regeneration in the sauna.

The best training sessions on the treadmill for beginners and advanced

For beginners

Klassische Classic interval training: For beginners, classic interval training is recommended. 

Run five to eight times three minutes at a pace five kilometers faster than your 5-kilometer race pace. 

Do not start the unit until the treadmill has reached speed. In between, you are always allowed to walk loosely for two minutes. 

You can increase the number of repetitions every week.

 Do eight repetitions at the pace. You may increase the pace of the session.

The effect is apparent in the next race. You are ahead because your body can cope with a higher pace than the race pace.

 The series endurance run: besides the treadmill, you need television, a laptop, or tablet and at least one episode of your favorite series for this training. 

Start the series and warm yourself up for ten minutes. Then speed up to your desired racing pace.

 The closer your competition is to time, the longer you keep the pace. Don’t forget ten minutes of walking. 

The tape ensures a steady (competition) pace.

 With this unit, your body learns to work as efficiently as possible in the tempo range so that the race is easier for you.

Intervals in random mode: Even a small ¬ variation in your training ensures that the time seems to pass much faster: warm-up for ten minutes, then run intervals of 20 minutes in random mode and then ten minutes.

 If you have little time for training, you can still achieve a great impact by increasing the intensity. 

Also, the random mode ensures a healthy change, especially for runners who are very attached to their running habits.

For advanced Steeper and steeper: warm yourself up for five minutes. Then speed up to a fast pace, around 85 percent of your maximum heart rate, and keep going for five minutes. 

After a flat trotting break of two minutes, you can start again with five quick minutes with a slope angle increased by one percent. 

If you can easily do three times five minutes in the first week, you should be at a maximum seven times five minutes after ten weeks.

 Finally, run out for five minutes. Such hard training improves your strength and lactate tolerance in the long term. 

Also, a fast pace on the flat suddenly feels much easier.

Uphill repetitions: Run a four percent incline in one-minute sections, with two-minute slow, flat intervals in between.

 Increase yourself over four ¬ weeks from eight to ten to 20 repetitions of one minute each with a last six percent increase. 

The climbs require your cardiovascular system, strengthen the muscles, and protect the joints–also because there is no need to walk downhill.

Important tips for treadmill training Always run with a little incline. Because there is no wind on the treadmill, which is why walking on the treadmill feels easier than on the street. 

There are no reliable studies that convert the resistance that is lost into slope percentages. 

But you should still set the incline of the tread to one, or rather two, from the start when you start treadmill training.

Be careful not to shorten your steps subconsciously. Walking on the tape is a bit like walking on grass. 

The constant movement of the ground and the damping of the tread cause most runners to shorten their steps. 

Also, many are unsure and are afraid of flying backward off the treadmill. Therefore, they run very far in front and also shorten the step. 

The pace perception changes accordingly–an otherwise calm running pace can feel faster on the treadmill.

 Listen to yourself, adjust your pace to your body awareness, and run as much as you would outside.

Drink enough. When running indoors on the treadmill, most runners sweat more than outdoors.

 Practice the drink intake on the treadmill: take two sips every ten minutes.

Wear other shoes on the treadmill. Most runners wear the same shoes outside and inside.

But more experienced runners often choose their lighter models for the treadmill. 

This also makes sense, because the band already provides good cushioning.

Its surface is softer than that of most running surfaces–so the shoe shouldn’t be soft either.

If you wear insoles, you should also use them in the treadmill shoes. 

The treadmill also offers some excellent opportunities to test a competition shoe, for example, in interval or speed runs.

For competitions, keep in mind that there are different conditions when training on the treadmill.

Someone can complete easily the training for competition distances of up to ten kilometers.

 But outside training is also necessary for longer distances.

Because treadmills are better cushioned and springier than road surfaces, it makes sense to prepare the leg muscles for the competition surface. 

Also, a long run on a treadmill is likely to be a boring and sweaty affair because of the lack of draft.

We also note that the times achieved on a treadmill are not the same as those achieved outdoors. 

The running speeds on the belt without incline represent a lower load than that on a flat track outdoors because there is no air resistance. 

The treadmill must have an incline of one and a half percent at the same speed to compare the loads. 

Such an incline also means a higher load on the Achilles tendon. 

If you are vulnerable, the rule is: run-flat and do it a little faster or longer.

I estimate the values for calorie measurement values. A comparison of different devices shows that the measured values of the calories burned to differ.

 The tapes often only estimate a value during the operating time based on rough body data instead of calculating it precisely.

 The values are not very accurate, especially at low loads.

Don’t overestimate yourself. At higher speeds, the muscles have to do more and become more susceptible to injuries. 

With a treadmill, there is a risk that you overestimate yourself and set a too high pace, and then you are forced to keep it.

You should, therefore, always listen to your body and be ready to adjust the pace accordingly.

Is a treadmill good for losing weight? First, any exercise that contributes to a higher calorie deficit is good for losing weight.

 But interval training, in particular, pushes the metabolism and is effective, which would make a treadmill score well. 

But a treadmill is only worthwhile if you run regularly. 

Because if you value high-quality performance, you will pay a decent amount. First, try outside of this sport, it is also suitable for you.


Treadmill training has advantages and disadvantages. 

The treadmill is a suitable alternative to running outdoors, especially for runners, for whom greater safety is important and want to run without significant risks in wind and weather.

It is important to add variety to your training. 

The treadmill is ideal for interval training but too monotonous for longer runs.

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