Workout guide

8 WeeksBuild FitnessAdvanced

5K to 10K Treadmill Plan

Can you already run 5K comfortably and are ready to keep going forward? This routine will have you running 10k in just 8 weeks. Sessions run 30–80 minutes with clear warm-up, main work, and cool-down structure.

Follow the same 5K → 10K program in Treadmill Workouts — preview each session, get walk/run prompts with timers, and log distance and stats when you finish.

Jump to program

5K → 10K treadmill workout preview showing Week 1 walk-run intervals and intensity graph

Run 10K (one hour) without stopping.

What this plan includes

3 treadmill sessions in week one — mostly 30–80 minutes per session.
Level: Advanced — target: Build fitness.
Structured sessions: warm-up, intervals, and cool-down every time.
Interval coaching: walk/run prompts and timers so you never guess what comes next.

Who is this plan for?

Can you already run 5K comfortably and are ready to keep going forward? This routine will have you running 10k in just 8 weeks. Open 5K → 10K in Treadmill Workouts to follow the full 8-week progression with guided intervals.

Live treadmill workout screen with walk-run interval timer and pace guidance

Guided sessions

Let the app handle walk-run transitions

Live cues show what to do now and what is coming next. Focus on form and breathing instead of watching the clock.

Completed treadmill workout summary showing distance, pace, calories, and heart rate

Track progress

See the habit stack up week by week

Each finished session stores distance, average pace, calories, and optional heart rate in one place.

Week 1

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

31 minutes

Warm up

Walk 3 minutes

Intervals

Run 8 minutes
Walk 1 minute
Run 8 minutes
Walk 1 minute
Run 8 minutes

Cool down

Walk 2 minutes

Day 3

43 minutes

Warm up

Walk 3 minutes

Intervals

Run 20 minutes
Walk 2 minutes
Run 15 minutes

Cool down

Walk 3 minutes

Week 2

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

31 minutes

Warm up

Walk 3 minutes

Intervals

Run 8 minutes
Walk 1 minute
Run 8 minutes
Walk 1 minute
Run 8 minutes

Cool down

Walk 2 minutes

Day 3

48 minutes

Warm up

Walk 3 minutes

Intervals

Run 20 minutes
Walk 2 minutes
Run 20 minutes

Cool down

Walk 3 minutes

Week 3

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

53 minutes

Warm up

Walk 3 minutes

Intervals

Run 25 minutes
Walk 2 minutes
Run 20 minutes

Cool down

Walk 3 minutes

Week 4

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

58 minutes

Warm up

Walk 3 minutes

Intervals

Run 25 minutes
Walk 2 minutes
Run 25 minutes

Cool down

Walk 3 minutes

Week 5

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

63 minutes

Warm up

Walk 3 minutes

Intervals

Run 30 minutes
Walk 2 minutes
Run 25 minutes

Cool down

Walk 3 minutes

Week 6

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

68 minutes

Warm up

Walk 3 minutes

Intervals

Run 30 minutes
Walk 2 minutes
Run 30 minutes

Cool down

Walk 3 minutes

Week 7

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

51 minutes

Warm up

Walk 3 minutes

Intervals

Run 45 minutes

Cool down

Walk 3 minutes

Week 8

Day 1

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 15 minutes
Walk 1 minute
Run 15 minutes

Cool down

Walk 5 minutes

Day 2

39 minutes

Warm up

Walk 3 minutes

Intervals

Run 10 minutes
Walk 2 minutes
Run 10 minutes
Walk 2 minutes
Run 10 minutes

Cool down

Walk 2 minutes

Day 3

66 minutes

Warm up

Walk 3 minutes

Intervals

Run 60 minutes

Cool down

Walk 3 minutes

Frequently asked questions

What is the 5K -> 10K plan in Treadmill Workouts?

Can you already run 5K comfortably and are ready to keep going forward? This routine will have you running 10k in just 8 weeks.

How many sessions per week does this plan include?

The published schedule covers 24 sessions across 8 weeks, with 30–80 minute sessions. Open the 5K -> 10K program in the app for the full progression.

How fast should I walk and run on the treadmill?

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.

Can I use this plan on a treadmill or outdoors?

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.

What to try next.

Build Fitness

Speed Builder Treadmill Plan

Looking to improve your 5k race time? This plan is aimed for runners who can confidently run 5k four times a week and are trying to go faster.

6 weeks

Endurance

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.

6 weeks

Weight Loss

Fat Burner Treadmill Plan

Use high-intensity aerobic exercise to efficiently burn calories and stay fit. If you're comfortable running for short periods of time this 8 week routine is perfect for general health and fitness.

8 weeks

Train with 5K → 10K in the app

Open Treadmill Workouts, select 5K → 10K, and follow every session with guided walk-run intervals.