5K Endurance Treadmill Plan

Use a combination of runs and walks to prepare for 5k on the treadmill. Ideally you should be comfortable running for 5-10 minutes before starting this.

The published schedule covers 17 sessions across 6 weeks, with 20–50 minute sessions. Open the 5K Endurance program in the app for the full progression.

Pick speeds that match the effort in the app. Walks should feel easy; runs should be a pace you can sustain for the interval length. The plan progresses time and structure — not a mandatory pace.

Both work. Treadmills make pacing simple; outdoors you may need to glance at a watch more often. Walk, run, and recovery timings stay the same either way.

No — this plan mixes walking and running to build stamina gradually. Stay at speeds where you could hold a short conversation on the run portions.