I am doing the C25K at home on a running machine. Am I the only one? What sorts of speed should I go? Any tips/ advice?

[summer29]

[dooeyona]

No you're not the only one! I did the whole programme on a treadmill at home! I did my walks at 6kph and runs at 8kph (5mph) which I think was realistic for me! I would say though that if you make the change to outdoor running it is MUCH harder after training on a treadmill. Having to run on a non-flat surface and propel yourself instead of the treadmill doing half the work for you makes it much more difficult. After finishing c25k on a treadmill I went to do a run outdoors and only made 2.5K which was really demoralising! I think doing the programme on a treadmill is great but if you want to continue running and improving, try running on an incline on the treadmill or doing some runs outdoors. Good luck!!

[sergeant_tibbs Graduate]

I did a mix of indoor and outdoor running, but as I made the switch around week 3-4, I put an incline of 1% on for two weeks. I don't recommend much more than that unless you expect there to be major hills outside. Even then, I think 1% is just enough to give your legs something to get used to and you can face the hills after C25k.

I recommend seeing how fast you can walk comfortably and then add 1-2kph more to that for your run. There's really no consistent answer for everyone on the treadmill, so just test it out the first few times to see what works for you. In my case, sometimes I add too much and realize it halfway through and readjust. The treadmill is great when the weather's down because it's always there for you. Have fun!

[xxcazaxx]

Im sure that I read somewhere that if you have the treadmill on an incline of 1% mimics running outdoors.

[justmole Graduate]

Hey- I have just graduated on the treadmill. I have joined an outdoor running club to help me bridge the gap. I do find outdoors lots harder- but nice that I have another challenge to meet too. Good luck x

[justmole Graduate]

Hey- I have just graduated on the treadmill. I have joined an outdoor running club to help me bridge the gap. I do find outdoors lots harder- but nice that I have another challenge to meet too. Good luck x

[imnorunner Graduate]

Hi, I did all of C25K on a treadmill. I did it on an incline and ran at about 6.1 ish and was no where near 5k on graduation. I am still running and have put my running machine on the flat so I can go a bit faster! Helps my moral! Now running at 7 and aiming to do 5k in about 40 mins.

[summer29]

thanks for your help Just a quick question I have a rogerblack gold treadmill and cannot figure out how to change from miles to kilometers any ideas?

[OlsBean]

I've got my treadmill set up in old money and when I did C25K I was running at 5.8 mph and walking at 4.4 mph, I'm now running for an hour 3 times a week and I do the first 30 minutes at 6.2mph and then 20 minutes at 5.6 mph and then the final 10 minutes plus, I push myself and increase the speed depending on how I am feeling etc.

No idea how to change the settings on your treadmill sorry.

[CouchToHockeyPitch Graduate]

I'm a gym dreadmiller on week four, haven't done any outdoors stuff at all. My walk speed has always been 6kph (3.7 mph), and although I got to the end of week three jogging at 7.6 (4.7) I have deliberately slowed it down for week four to 7 (4.3).

I also read about the incline being useful for the eventual transition to outdoors, so I started at 1.0 and have upped it to 1.5 since week 3.

I'm sure there's quite a few fors and againsts for indoors versus outdoors. Definitely the weather is one, but I also find it useful that the dreadmill is doing the pacing for me and I think I'm less tempted to slow down than I would be if i was trying to pace myself. (Or maybe it's just that I'm too concerned that the hand-eye coordination required to actually press the right button may be a stretch too far...) Of course I am also a great big lump, and somehow I'd rather be in a gym where it is vaguely acceptable to be looking puffy and sweaty than hauling myself past my neighbours on their way to work (waiting at the traffic lights, obviously).

Everyone will have methods and theories and "things that worked" for them. There will always be people who can go faster than you and there will always be people going slower. However you do it, the most important thing is that you ARE doing it! Good for you!

[Khrissy Graduate]

I did most of C25K on the treadmill but actually find it easier and can run faster and further outside! I think it's a mental thing with me, I get hung up on speed and get so bored on the treadmill whereas I just run to the beat and have other things to distract me outside. Just shows how different we all are, but whatever we're doing, we're still moving