Going to attempt couch to 5k via treadmill at gym, ideally what speed should I set it for brisk walk, then running?

[jacq2710]

[LillyBeth]

According to MyFitnessPal 4MPH is classed as "very brisk" and 3MPH as "dog walking" speed. Between 3.5 and 4 MPH I'd consider brisk, but then I'm a naturally fast walker.

[Jana83 Graduate]

I do my warm up walks at 3.8mph, my runs at 4.8mph and my cool down walks at 3.8mph to 4.0mph. The 4.8mph speed helps me get through the 30 mins.

Try adding an incline of +0.5% or +1.0% as this a) is akin to running outside and b) it will help to increase stamina.

I wish I knew this when I was doing the plan, as at the moment, I struggle to do more than 10 / 15 mins at +0.5% (I try do 10 mins at +0.5%, 10 at 0.0% and the final 10 at -0.5% - I find this helps to break up the run and it helps my legs to carry on!).

Hope this helps

[jacq2710]

At the moment, I've been brisk walking at around 3.5 mph, which is quite comfortable, trying to build up stamina to finally take the plunge and try and run a wee bit, without being so self conscious in the gym. Thanks for the advice.

[Jana83 Graduate]

In addition:

Run / jog at whatever speed you feel comfortable at. When I started, I think I was doing 3.3mph for walks and less than 4.0mph for running. If you go too fast, you will either hurt yourself (and so feel like giving up) or you will run out of puff, unable to finish the podcast.

Just go SLOW and STEADY and you will get there in the end!

[shelleymcb Graduate]

Im 5'8" so did c25k on a treadmill at a walking speed of between 3.5 & 4mph & running/jogging bits at around 5.3-5.7mph, depending on how I felt. I did find that my walking speed increased as I got further through the program ~ didnt want to stop!!

have fun & make sure you do your cool down 5mins walking. I was new to the treadmill & found that I felt a bit dizzy getting off the first few times until I started slowing right down to a very slow walk before stopping completely.

good luck. shelley x

[jacq2710]

Sensible advice jana and Shelley. I think my main problem is that I want to run before I can walk, pardon the pun!

[Kimmiijay Graduate]

I play about a lot with my speeds. I walk at 5-6kmh, and try and run at 8.5 for the first run in a set and try and up it to about 9 or 9.5 by the third time. As the runs get longer though I am slowing down :/

[yelsel_2002]

I do most of mine on treadmill tho mine is in km/h and do walk at 6 and run at 8. I used to do running at 10 at first wk or 2 but as I progressed have realised slow is the key!!!

Think 6km/h is 3.7mph, and 8km/hr jog is 5mph

[75bish Graduate]

I just completed 5k on treadmill... walked for 0.5 km in about 6 minutes, then running at average of 7.1 km/hr ( started with 2% gradient, reduced to 1% after about 5-7 minutes, reduced to 0% after 18-20 minutes) . Cool down walk , 0.5 km in about 6.5-7 minutes.

[jacq2710]

So you think it's beneficial to have a slight gradient, I thought this would make it much harder, especially for a complete beginner like me.

[yelsel_2002]

I think 0.5-1% is supposed to mimic outdoors. I'm on wk 5 and so far do most on treadmill at 0%. I find it difficult enough at that. I'm hoping that once I get on ill start doing some with increased gradient but also do some outdoors.

[jacq2710]

Yelsel_2002 that sounds sensible to me.