The Couch to 5K Treadmill Plan You Need

Are you ready to take on the Couch to 5K training plan but cannot train outside? Then look no further than the Couch to 5K treadmill plan I’m sharing with you today.

Here’s the truth.

The Couch to 5K treadmill program is ideal for getting anyone off the Couch and kick-starting their running journey in the comfort of their own gym or home.

In this article, I’ll go into:

  • The benefits of Couch to 5K on the treadmill
  • How long does it take to run a 5K on the treadmill
  • How to get started
  • And so much more.

Ready?

Let’s lace up and dig in.

How To Train For A 5K on The Treadmill – The C25K Treadmill Plan You Need

Also known as the C25K, this plan is designed to ease you into a running program without risking injury or burnout.

You can complete a couch to 5K program using the official mobile or a downloaded training plan—like the one shared below. With a few tweaks here and there, you can even do it on a treadmill. More on this later.

The typical C25K plan takes place outdoor, but the reality is that you might not always be able to do it. For example, adverse weather, rough terrain, or a lack of safe running space can thwart many beginners from venturing outside.

My Couch to 5K plan is specifically designed for the treadmill, so whether you’re a complete noob or are starting a running routine in the middle of winter, this is the plan for you.

Can you really Do the Couch to 5K on a Treadmill?

Of course, you can. It might even be more convenient to do it on the treadmill instead of dragging yourself outdoors to train.

You just need to be motivated enough to do it since pounding the belt can be boring. It may take you more mental power to stay on the treadmill than it does to log the miles outdoors. But that’s not the case for everyone.

That’s when—and where—a treadmill comes in handy.

When you have a treadmill at hand, the barriers (and excuses) vanish, and you can instead focus on your upcoming 5K.

A good treadmill will allow you to train regardless of weather conditions and in the safety and comfort of your personal workout space.

What’s more?

The treadmill offers you complete control over your training experience.

You have a timer on the console in front of you, and you can swiftly see when to pick up the pace or walk.

The Benefits of The Treadmill For 5K Training

Here are some benefits of using a treadmill for your Couch to 5K program.

Consistency. Thanks to the treadmill, you’ll be less likely to miss or skip a scheduled session due to weather or other obstacles. Whether it’s raining, snowing, freezing, or too hot, the treadmill helps you train all year round in all sorts of weather and temperatures.

Less Impact. Training on the treadmill may put less stress on your muscles and joints than training outside. This might help you prevent soreness, or even injury, during the first few weeks of training. As you can tell, this is key for staying consistent with your training.

Prevent overfatigue. Thanks to the controlled environment on a treadmill, you’ll also be less likely to push your body than it can handle. Most beginner runners make the mistake of starting too fast or trying to get too far. This is a fantastic reason to do the Couch to 5k on the treadmill.

Precise Pacing. The controlled environment of the treadmill also allows you to set the speed at a consistent and manageable speed which is key for beginners. You won’t slow or speed up because it will require you to push a button to change the speed.

Beginner Running Tips On The Treadmill

I hope you’re sold on the C25K treadmill plan. Now let’s get into how to put the plan into practice.

Treadmill Running Shoes

I cannot emphasize the importance of running shoes enough. When choosing shoes for indoor running, pay attention to the shoe’s cushioning, support, breathability, and durability.

You’ll need a stable, firm pair and grips well. Most importantly, you’ll need a pair that resists the motion of the belt passively as you run. Unless you’re only planning to power walk on the treadmill, ultra-soft shoes are not a good choice.

Also, keep in mind that shoes that are designed for treadmill running can also be used on the open road.

The Ideal Pace For C25K Treadmill Training

As for running speed, the rule of thumb is to stick to a conversational pace—a pace in which you can still carry a conversation while you run without much trouble.

Slow down if you find yourself panting for air and unable to carry on a conversation. Take as many walk breaks as possible for as long as you have to.

As a guide, shoot for a running speed of around 6 to 8 km.

Don’t worry if the pace feels too slow.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

Keep the walking part at a brisk pace.

In general, your walks should be around 3,5 to 4,5 km per hour.

That’s different for everyone, and it’s ok. You’re good to go as long as the walk isn’t making you huff and puff.

As a rule, you should keep your heart rate elevated, so it’s easy to transition back to running.

The Couch TO 5K Treadmill Plan For Beginners

What follows is the basic C25K treadmill program for beginners.

You can also check this beginner post and my C10K program if you’re thirsty for more running advice.

The Couch to 5K treadmill program involves three sessions per week. On your non-running days, feel free to work your muscles in other ways by doing different forms of exercise, such as strength trainingspinning, or yoga.

The more, the merrier.

However, remember to always listen to your body and adjust your training and plan as needed to allow for recovery

Week One of The Couch TO 5K Treadmill Plan

Workout I – Run one minute, walk two minutes. Repeat eight times.

Workout II– Run one minute, walk two minutes. Repeat ten times.

Workout III—Run 1 minute, walk 1 minute. Repeat eight times. 

Week Two of The Couch TO 5K Treadmill Plan

Workout I–Run 2 minutes, walk 2 minutes. Repeat five times.

Workout II–Run 2 minutes, walk 2 minutes. Repeat seven times.

Workout III–Run 3 minutes, walk 2 minutes. Repeat 4 times.

Week Three of The Couch TO 5K Treadmill Plan

Workout I–Run 3 minutes, walk 2 minutes. Repeat five times.

Workout II–Run 3 minutes, walk 1 minute. Repeat 5 times.

Workout III–Run 2 minutes, walk 2 minutes. Repeat 5 times.

Week Four of The Couch TO 5K Treadmill Plan

Workout I–Run 5 minutes, walk 3 minutes. Repeat 3 times.

Workout II–Run 5 minutes, walk 2 minutes. Repeat  3 times.

Workout III–Run  5 minutes, walk 2 minutes. Repeat 4 times.

Week Five of The Couch TO 5K Treadmill Plan

Workout I–Run 8 minutes, walk 3  minutes. Repeat 2 times.

Workout II–Run 8  minutes, walk 2  minutes. Repeat 2 times.

Workout III–Run 6 minutes, walk 2 minutes. Repeat 3 times.

Note – Looking for the best Beginner’s Guide To Running?
Then Check my Runners Blueprint System Here.

Week Six of The Couch TO 5K Treadmill Plan

Workout I–Run 10 minutes, walk 3 minutes. Repeat 2 times.

Workout II–Run 10  minutes, walk 2  minutes. Repeat 2 times.

Workout III–Run 12 minutes, walk 2  minutes. Repeat 2 times.

Week Seven of The Couch TO 5K Treadmill Plan

Workout I–Run 12 minutes, walk 3 minutes. Repeat 3 times.

Workout II–Run 12 minutes, walk 2 minutes. Repeat 2  times.

Workout III–Run 15 minutes, walk 2 minutes. Repeat 2  times. 

Week Eight of The Couch TO 5K Treadmill Plan

Workout I–Run 20 minutes, walk 5 minutes. Run 10 minutes

Workout II–Run 20  minutes, walk 5 minutes. Repeat 15 minutes.

Workout III–Run a 5K distance at a comfortable and easy pace.

As you can see, as your training progresses forward, you spend more time running each week.

At the end of the eight weeks training cycle, you should be a competent runner.

Once you graduate from this C25K  treadmill program, take your runs outside.

Just keep in mind that pounding the pavement is a different experience, and it may take a while to get used to pounding it instead of the treadmill belt.

Running will be hard, but it’s okay. It’s just a matter of time and practice.

Want to take things to the next level? Try my sub 20 5K plan.

Bonus Tip: How Do I Become a Better Runner?

The answer to that question lies within my Runners Blueprint System.

Why?

My system was specially designed for beginners who want to start running or take their training to the next level but have little clue how to do it.

And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

  • How to quickly and easily get started running (it’s indeed easier than you’d think!)
  • How fast (or slow) should you go on your first sessions
  • The exact 13 questions you need to answer before you buy a running shoe
  • The seven most common running injuries….how to deal with them before they progress into major ones!
  • The quick-standing stretching routine that keeps you flexible even if you’re busy as hell
  • The 10-minute warm-upyou must do before any session to get the most of your training
  • And much, much more.

Click HERE to get started with The Runners Blueprint System today!

Conclusion

There you have it.

The above Couch to 5K treadmill plan is all you need to train for your next (and first) 3.1-mile distance as a beginner.

Now it’s up to you to show and do the work. The rest is just details, as the saying goes.

If you want more challenge, then try!

Please feel free to leave your comments and questions in the section below.

Thank you for dropping by.

Keep running strong.

David D.

4 COMMENTS

  1. Is 7-1 a run 12, walk 3, repeat 3 times? Or is it repeat 2? It’s the only one that’s over 30 minutes up until that point but if it’s intentionally a challenge / step up I don’t want to back down on it

  2. When it says repeat so many times does it mean initial run plus the repeat number of times. Like run 1 minute walk 1 minute and repeat x 8. So 9 minutes of running or 8?

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