How to Train for a 10K on a Treadmill

A 10K race is equivalent to 6.2 miles and running it is completely achievable, even if you are a novice or recreational runner. 10K races are run on roads, paths or trails that are outdoors, but if inclement weather or time forces you indoors, you can still effectively train on a treadmill. The Washington Post reports that training on treadmills can actually have advantages; you are able to be a little more risky with training methods since you are not out on a secluded trail and you can try different approaches to nutrition and refueling without having to worry about them not working. And you can maintain your routine; most outdoor 10K training programs will work on the treadmill.


Step 1
Plan on training for at least eight weeks; this is the typical amount of time that those running outdoors use, and should work well on a treadmill as well. Running Planet recommends starting your 10K training when you are able to run at least two miles without having to stop for walk breaks. If you are not at that point yet, simply add two to three weeks onto the training program and begin the eight weeks from that two-mile mark. Do not be discouraged if you still find two miles to be difficult; most people have an easier time adding mileage once those first few miles become routine.

Step 2
Alternate your treadmill training sessions between easy runs and speed workouts. The easy runs allow you to build endurance and gain mileage. According to Running Planet, these runs should be somewhat comfortable and you should be able to maintain a normal breathing pattern, rather than fighting for your breath. Training on the treadmill will allow you to easily maintain a steady pace during the easy runs. Adding speed work will help you to build lean muscle mass and increase the ability of your fast-twitch muscles, which improve your turnover rate. Add speed work into your training program one to two times per week. This, too, is easily accomplished on the treadmill by monitoring the settings and speeds.

Step 3
Increase the incline on the treadmill to incorporate hills in your training program. Running hills helps to increase your endurance and build muscle and strength in your glutes and hamstrings. The treadmill will allow you to play around with different inclines and vary your training to keep it from becoming repetitive.