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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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