Couch to 5K Treadmill: Your First 3 x 5-Min Runs

Ready to learn how to start running? This guided Couch to 5K treadmill session takes you through your first 3 x 5-minute runs with walk breaks, set to beautiful real-world footage from Guadalmar, just outside Malaga, Spain. This is Workout 7 of our Beyond the Treadmill beginner series. No speed target — just follow along and stay in control. Today's workout: Warm-up walk, then 3 x 5-min easy runs with 90-sec walks in between, plus cool-down walk How to pace it: Run at a comfortable, conversational effort (RPE). If you need to, turn your treadmill speed down — finishing all three intervals under control is more important than going fast. Starting too fast makes the last minutes unnecessarily hard. Coach Bob's cue: treat each 5-minute interval as its own small run. Settle in, relax your shoulders, and don't think about the next one until you get there. If this feels like a big jump, repeat it before moving on. No need to progress every session. New here? Start from Workout 1 and follow the series in order. Subscribe for weekly virtual treadmill runs and beginner running guidance. #CouchTo5K #TreadmillWorkout #RunningForBeginners