Treadmill WorkoutsTreadmill running plans, week by week.
Every plan below has its complete schedule on its page, free to read. In the app, each session is guided: it tells you when to walk and when to run, and logs your progress.
WalkRunRun hard
Beginner
Can't Run?
4 weeks, 3 sessions a week. Build fitness.
A 4-week treadmill plan that starts with walking only. Incline walks build your fitness first, then your first short runs appear at the end of week 3.
Final session, 17 minutes. By the end: walking for up to half an hour with short runs mixed in.
Intro to Running
4 weeks, 3–4 sessions a week. Start running.
Four weeks of walk-run intervals for brand new runners. Start with one-minute runs and finish running for eight minutes at a time.
Final session, 25 minutes. By the end: running for 8 minutes at a time.
Couch to 5K
9 weeks, 3 sessions a week. Run 5K.
The classic 9-week Couch to 5K, built for the treadmill. Start with one-minute runs and finish with a 20-minute continuous run, three times a week.
Final session, 30 minutes. By the end: a 20-minute continuous run.
Zero to 5K
6 weeks, 3 sessions a week. Run 5K.
A faster six-week route to 5K for first-time runners. Begin with one-minute runs and build to running for 15 to 20 minutes at a time.
Final session, 43 minutes. By the end: running for 15 to 20 minutes at a time.
5K Endurance
6 weeks, 2–3 sessions a week. Endurance.
A 6-week treadmill plan for runners who can already jog for 5 to 10 minutes. Builds steadily to a continuous 30-minute run.
Final session, 35 minutes. By the end: a continuous 30-minute run.
Intermediate
Fat Burner
8 weeks, 3–4 sessions a week. Lose weight.
An 8-week HIIT-style treadmill plan with short hard runs and walking recoveries, plus steady runs. Three to four sessions a week.
Final session, 36 minutes. By the end: hard intervals of up to two and a half minutes, and a 25-minute steady run.
Speed Builder
6 weeks, 3–4 sessions a week. Run faster.
Six weeks of easy runs, interval sessions and a weekly long run to take time off your 5K. For runners who can already run 5K comfortably.
Final session, 36 minutes. By the end: hard intervals of up to five minutes, and a 45-minute long run.
Your first workout is free.
Then try every plan free for 7 days. Cancel anytime.
