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5K Treadmill Training Program
by
20 athletes joined
Program Description
Designed to prepare you for a 5K race using a treadmill rather than terrain or city running.i
Program Overview
Level
Novice, Intermediate
Goal
Athletics
Equipment
At Home
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jan 07, 2024 12:19
Last Edited
Jun 04, 2024 05:52
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Week 1
1 / 8 Weeks
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 2
1
Light Jog
1 Set
10 mins
@6
4A
Light Jog
1 Set
2 mins
4B
Jog
1 Set
1 mins
5A
Jog
1 Set
2 mins
5B
Light Jog
1 Set
1 mins
6A
Jog
1 Set
2 mins
6B
Light Jog
1 Set
1 mins
7
Light Jog
1 Set
10 mins
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Jog
1 Set
5 mins
2A
Sprint
9 Sets
0.5 mins
@8
2B
Light Jog
9 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 6
1
Jog
1 Set
50 mins
Day 7
1
Jog
1 Set
20 mins
@7
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Jog
1 Set
5 mins
2A
Sprint
9 Sets
0.5 mins
@8
2B
Light Jog
9 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 2
1
Light Jog
1 Set
10 mins
@6
4A
Light Jog
4 Sets
2 mins
4B
Jog
4 Sets
1 mins
5
Light Jog
1 Set
10 mins
Day 6
1
Jog
1 Set
60 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 2
1
Jog
1 Set
5 mins
2A
Sprint
9 Sets
0.5 mins
@8
2B
Light Jog
9 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 5
1
Stretching
1 Set
10 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 4
1
Light Jog
1 Set
5 mins
@6
4A
Run
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
4B
Jog
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
5
Walk
1 Set
5 mins
Day 6
1
Jog
1 Set
70 mins
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Jog
1 Set
5 mins
2A
Sprint
9 Sets
0.5 mins
@8
2B
Light Jog
9 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 2
1
Light Jog
1 Set
10 mins
@6
4A
Jog
2 Sets
1 mins
4B
Light Jog
2 Sets
1 mins
5A
Jog
2 Sets
2 mins
5B
Light Jog
2 Sets
1 mins
6
Light Jog
1 Set
10 mins
Day 6
1
Jog
1 Set
80 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 2
1
Jog
1 Set
5 mins
2A
Sprint
9 Sets
0.5 mins
@8
2B
Light Jog
9 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Light Jog
1 Set
5 mins
@6
4A
Run
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
4B
Jog
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
5
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 6
1
Jog
1 Set
70 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Light Jog
1 Set
5 mins
@6
4A
Run
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
4B
Jog
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
5
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 6
1
Jog
1 Set
70 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 2
1
Light Jog
1 Set
10 mins
@6
4A
Jog
5 Sets
2 mins
4B
Light Jog
5 Sets
1 mins
5
Light Jog
1 Set
10 mins
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 3
1
Chest Fly (Dumbbell)
3 Sets
12 Reps
2
Push Up
3 Sets
12 Reps
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
6
Goblet Squat
3 Sets
12 Reps
7
Step-Up (Weighted)
3 Sets
12 Reps
8
Suitcase Carry
3 Sets
1 mins
9
Pallof Press
3 Sets
12 Reps
Day 4
1
Light Jog
1 Set
5 mins
@6
4A
Run
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
4B
Jog
2 Sets
2 Sets
2 Sets
1 mins
2 mins
3 mins
5
Walk
1 Set
5 mins
Day 5
1
Stretching
1 Set
10 mins
Day 6
1
Jog
1 Set
70 mins
Day 7
1
Jog
1 Set
30 mins
@7
Day 2
1
Jog
1 Set
5 mins
2A
Sprint
8 Sets
0.5 mins
@8
2B
Light Jog
8 Sets
1.5 mins
@6
3
Walk
1 Set
5 mins
Day 1
1
Arnold Press
3 Sets
10 Reps
@6.5
2
Dumbbell Row
3 Sets
10 Reps
@6.5
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
12 Reps
@6.5
5
Hip Thrust (Dumbbell)
3 Sets
12 Reps
6
Glute Kickback (Cable)
3 Sets
12 Reps
7
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
8
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
9
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
Day 2
1
Stretching
1 Set
10 mins
Day 3
1
Light Jog
1 Set
5 mins
@6
4
Walk
1 Set
5 mins
5A
Jog
1 Set
11 mins
5B
Run
1 Set
9 mins
5C
Light Jog
1 Set
11 mins
Day 4
1
Stretching
1 Set
10 mins
Day 5
1
Jog
1 Set
30 mins
@7