Let’s Get Speedy 5K Treadmill Workout

This 5K Treadmill workout uses intervals to make you faster. My super-effective treadmill interval workout will get you speedy in no time! 

5K Treadmill Training - Treadmill Interval Workout

After running the Chicago Marathon I knew my distance records were done.  I had no desire to push myself to the Ultra distance level, nor did I have the time to train for it. I needed a new running goal. With that in mind, this past year I decided to focus my efforts on getting faster at the shorter races. My new goal was a sub-27 minute 5K!

If you have been a long-time reader of Running in a Skirt, you may remember that this time last year I was still struggling to break a 30 minute 5K after coming back from sinus surgery.  My goal was not going to be an easy one.

I started training differently, focusing my weekday runs on speed work and tempo runs instead of just getting in the miles. I signed up for 5K after 5K and learned a little more about pacing and consistency each race. I looked for races that I knew would have ideal conditions to hit 26:59.

Finally this past May I did it! 26:58!  I hit my time and I could not have been happier.  I really feel like my treadmill interval workout made it happen.  It is very possible to do 5K treadmill training!

In the process, I even got to ring a “PR bell” at the Biltmore 5K earlier this year.

I learned that sometimes less flashy goals can be just as empowering as finishing a big race. I even wrote this post about Why I'm Loving the 5K!

If you too are trying to get a little faster with your 5K time I put together one of my favorite treadmill interval workout in snazzy cute graphic form. Doing this workout utilizes speed and gets your legs used to moving faster. I'm not a huge treadmill fan and would prefer to run outside, but I found the "mill" actually helped me get used to the feeling of initially running faster. I took that feeling and applied it to my outdoor running.  5K treadmill training might not be your favorite but I'm proof it can work!

Note: My base, comfortable speed, on the treadmill is 6. You can adjust the workout to match your comfortable speed. By the end, you want to be sprinting as fast as you can go.

My 5K Treadmill Workout

To do this workout you start with a short jog below your base comfortable speed.  After a quarter-mile crank your treadmill up to your comfortable speed.  After that every quarter of a mile, you want to try to hit a faster pace for a quarter-mile before bringing it back down to your comfortable pace.  By the end, you should hit an entire mile per hour faster than comfortable and really push yourself for the last tenth of a mile.  This 5K Treadmill training will make you sweat!

I did this workout once a week for a month before the race and it really worked for me. I hope it will get you thinking speedy thoughts as well!

Your turn!

What is your current fitness goal?

Do you ever use the treadmill as a training tool?