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July 13, 2012

31 Minute 5K Treadmill Workout

It’s no secret that runners who live in hot climates often turn to the treadmill in the summertime.

Living in Orlando, I need to get up with the sunrise, run at sunset or go at night to beat the summer heat.  I dream of climates where I can run outside comfortably in sweats, but then again I wouldn’t trade that for our 50 degree winters either.

The grass is always greener right?

When I got home from barre around 10 a.m. yesterday, I didn’t feel like running in the humid mid-80s weather.  I wanted to get a quick thirty minutes of solid running in, so went for the treadmill instead.   For the past few years I have done a a version of this treadmill workout and I don’t know why I haven’t shared it with you yet.

It’s easy to understand and forces you to press buttons every minute or few minutes, which is the only way for me to beat boredom on a treadmill.  Every treadmill machine is different, but I have gotten a great workout on a variety of them using the speeds listed below.  For this particular run, I don’t use an incline, and if I do it’s a maximum of 1.  You don’t need it.

Train to Run a 5K in Under 30 Minutes

5K Treadmill Workout in 31 minutes

This is a great 5K training tool for beginner runners.  If you can complete this without stopping, you should be able to run 3.1 miles in under 30 minutes!  The difference on race day is that you will warm up and cool down outside of the time clock, which should improve your time. Whoo!

You can also use different versions of this workout and kick it up a notch by starting at a higher speed.

Example: Instead of starting my run at 6, sometimes I will start at 6.5 and increase 0.1 from there to get all the way up to 7.7 and 8.0 instead of 7.2 and 7.5.  How you do it is completely up to you!

Post Run Breakfast

My go-to breakfast lately has been a sandwich made with two egg whites, whatever vegetables I already have chopped up in the fridge and a MorningStar Farms sausage pattie or bacon on a deli flat.

healthy bacon, veggie and egg white sandwich

I go with or without cheese, depending on my mood and make the same breakfast for Scott topped with a swirl of sriracha.

Double win!

Have you Read This?

While you’re here… you might enjoy reading the following related posts:

Running in leggings

Running for Beginners Q&A

Running Outside

Running Shoes 101

Running Shoe Insoles

Questions of the Day

Do you need to constantly change speeds on treadmill workouts to keep yourself entertained?

If you haven’t run a steady 3.1 miles before, what have you done to help build yourself up to it?

Have a great weekend everyone!

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Although I am a certified personal trainer, the workouts I post are what work best for me and might not be the right type of exercises for you.



I am not a registered dietician and do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.



Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥



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