Let’s Get Speedy 5K Treadmill Workout

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Let’s Get Speedy 5K Treadmill Workout

My treadmill interval workout will get you speedy in no time!

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.


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.

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.

Treadmill Interval Workout

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!

I also got to share this workout as a guest post yesterday on Simply Southern Stacie!   Thank you so much Stacie!   Head over to her site for more speedy southern thoughts.

Your turn!

What is your current fitness goal?

Do you ever use the treadmill as a training tool?



By | 2017-08-15T14:04:24-04:00 August 28th, 2014|Fitness, Newbie Running, Running, Treadmill Running, Workouts|12 Comments


  1. […] For example… start with running a half mile at your warm-up speed.  For me this is anywhere from 5.8 to 6.0 on the speed setting.  After a half mile increase your speed to just slighter faster than “comfortable.”  Push yourself some.  For me this is 6.6- 7.0.  Run at the near sprint pace for a quarter of a mile.  Go back to your warm-up pace and keep repeating during your workout.  You can also just follow my Let’s Get Speedy Treadmill Workout. […]

  2. […] Let’s Get Speedy 5K Treadmill Workout […]

  3. […] you are looking for a tempo workout on the treadmill, don’t forget about my Let’s Get Speedy Treadmill Running Workouts.  These are both great pins for your workout […]

  4. Jaime August 28, 2014 at 12:43 pm - Reply

    I’ve been using the treadmill recently so I can get some running in while it’s too hot outside. I’m not hating it QUITE so much, but I would definitely rather be running on pavement!

  5. Dan Steadman August 28, 2014 at 9:11 am - Reply

    current goal..PR at the Tryon Half Marathon and get my hip issue taken care of. I don’t use a treadmill I prefer to do work outside in the elements

  6. Stacie @ SimplySouthernStacie August 28, 2014 at 9:02 am - Reply

    My current goal is to improve my speed, so this workout will be coming in handy for me!

  7. [email protected] August 28, 2014 at 7:42 am - Reply

    Awesome Julie! Guess I need to get another treadmill. 😉

  8. Blane Sherer August 28, 2014 at 6:49 am - Reply

    Love the way you incorporate your own experiences into your advice.

  9. Jenny August 28, 2014 at 6:41 am - Reply

    Thank you! I love this–it actually seems very doable and realistic! My goal is to *finally* have a sub-30 5k, too!

    • JulieWunder August 28, 2014 at 8:24 am - Reply

      This really made the difference for me. Good luck!

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