The Couch to 5K Treadmill Plan You Need

Looking for a simple Couch to 5K Treadmill plan for beginners?

You’ve come to the right place.

In today’s post, I’m going to share with you the most important C25K treadmill training tips to help you get started on the right foot.

Are you ready?

Let’s get started.

*Disclosure: This post may contain affiliate links that at no additional cost to you. I only recommend products I’d use myself and all opinions expressed here are our own. 

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

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

The typical C25K plan takes place outdoor, but the reality is that you might not always be able to do it.

Adverse weather, rough terrain, or simply a lack of safe running space can thwart many beginners from venturing outside.

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.

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 pair that’s stable, firm 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.

Here are my favorites from Amazon.Com


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 could still carry a conversation while you run without much trouble.

If you find yourself panting for air and not able to carry on a conversation, slow down.

Take as many walk breaks as possible, and for as long as you have to.

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

Don’t worry if the pace feels too slow.

Keep the walking part to 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. As long as the walk isn’t making you huffing and puffing, you’re good to go.

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

runner training for a 5K on the treadmill

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 as well as my C10K program in case 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 training, spinning, 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 8 times.

Workout II– Run one minute, walk two minutes. Repeat for 10 times.

Workout III—Run 1 minute, walk 1 minute. Repeat  8 times. 

Week Two of The Couch TO 5K Treadmill Plan

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

Workout II–Run 2 minutes, walk 2 minutes. Repeat 7 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 5 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.

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–Run20  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 8 weeks training cycle, you should be a very competent runner.

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

Just keep in mind that pounding the pavement is a different experience and it may take you a while to get used to pounding the pavement 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.

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 my couch to 10K plan.

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

Thank you for dropping by.

Keep running strong.

David D.

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