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.

The published schedule covers 23 sessions across 6 weeks, with 20–50 minute sessions. Open the Speed Builder 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.