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BoostcampPNG

5K Treadmill Training Program

by
28 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
    Nov 24, 2024 08:58

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Other
22.6%
Glutes
12.8%
Hamstrings
9.9%
Abs
7.7%
Quadriceps
7.7%
Chest
6.1%
Front Delts
5.7%
Upper Back
5.3%
Triceps
4.2%
Lower Back
4%
Biceps
3.7%
Middle Delts
3.7%
Lats
3.6%
Adductors
1.3%
Forearms
1.2%
Rear Delts
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 6.5
2
Dumbbell Row
3
10 reps
RPE 6.5
3
Bench Press (Dumbbell)
3
12 reps
RPE 6.5
4
Seated Row (Cable)
3
12 reps
RPE 6.5
5
Hip Thrust (Dumbbell)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
7
Sumo Deadlift (Dumbbell)
3
12 reps
-
8
Stiff Leg Deadlift (Dumbbell)
3
12 reps
-
9
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Light Jog
1
2 mins
-
4B
Jog
1
1 mins
-
5A
Jog
1
2 mins
-
5B
Light Jog
1
1 mins
-
6A
Jog
1
2 mins
-
6B
Light Jog
1
1 mins
-
7
Light Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Light Jog
4
2 mins
-
4B
Jog
4
1 mins
-
5
Light Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Jog
2
1 mins
-
4B
Light Jog
2
1 mins
-
5A
Jog
2
2 mins
-
5B
Light Jog
2
1 mins
-
6
Light Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
10 mins
RPE 6
4A
Jog
5
2 mins
-
4B
Light Jog
5
1 mins
-
5
Light Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
8
0.5 mins
RPE 8
2B
Light Jog
8
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
12 reps
-
2
Push Up
3
12 reps
-
3
One Arm Lateral Raise (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
6
Goblet Squat
3
12 reps
-
7
Step-Up (Weighted)
3
12 reps
-
8
Suitcase Carry
3
1 mins
-
9
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4
Walk
1
5 mins
-
5A
Jog
1
11 mins
-
5B
Run
1
9 mins
-
5C
Light Jog
1
11 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
-
-
-
4B
Jog
2
2
2
1 mins
2 mins
3 mins
-
-
-
5
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2A
Sprint
9
0.5 mins
RPE 8
2B
Light Jog
9
1.5 mins
RPE 6
3
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
-
-
-
4B
Jog
2
2
2
1 mins
2 mins
3 mins
-
-
-
5
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
-
-
-
4B
Jog
2
2
2
1 mins
2 mins
3 mins
-
-
-
5
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
4A
Run
2
2
2
1 mins
2 mins
3 mins
-
-
-
4B
Jog
2
2
2
1 mins
2 mins
3 mins
-
-
-
5
Walk
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
80 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
70 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
20 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
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