I am 62 and just completed week one.As I have never run in my life, can anyone tell me what pace I should be walking/running on treadmill

[A1nsworth]

I have been walking at 6.1km and running at 6.6km

[Honorsmum]

If you are happy with those speeds, stick with them. Speed isn't important over the 9 weeks - it's more important that you build confidence by running at a pace that suits you and allows you to finish each run.

Keep going!

[A1nsworth Graduate]

Thanks for you're reply.I thought I was maybe going slow and I feel exhausted.Week 2 day 1 today.

[Scipio Graduate]

Well done on getting started.

On the treadmill you should aim to go at a pace that is comfortable for you and that allows you to complete all the running sections. Don't worry about your speed, the main aim is to build stamina by going at a pace that allows you to complete all the runs in your workout.

I do have a suggestion regarding treadmill speeds which might be helpful in preventing you feeling exhausted. Your walking speed and running speed are quite similar - you might find it helpful to keep your walking speed slower, say at about 5km, which will save you energy and allow you to go a bit faster if you want to in the running sections. I found for my first few weeks that going at a slow but steady 6.5km allowed me to complete the runs without getting too tired, and keep a little in reserve for speeding up towards the end of a podcast if I felt like it. As I've built stamina & fitness (I'm due to graduate this week) I've been able to speed up a bit.

Also, I would suggest (if you don't already do this) that you set your treadmill on an incline of 1% to mimic running outdoors - it's also supposed to be better on the joints than a completely flat surface.

Good luck with Week 2!

[A1nsworth Graduate in reply to Scipio]

Hi Scipio I must have missed Youre post.Wish I had seen it earlier.I did exactly what you said and I walk at 5.1km and have run at 6.6.I am now on week 4.Its hard but will persist.I haven't tried on an incline but will give it a go.Do you know why it is easier on the joints?I have a day rest today thank goodness.,but even so looking forward to tomorrow.Fantastic that you graduated.Are you still running?Dont mind me asking but what age are you? X

[Scipio Graduate in reply to A1nsworth]

Hi A1nsworth, so impressed that you are now on W4, good for you!

Yes, I'm still running, plodding along slow & steady as always. I managed to run for a continuous 30 minutes on Friday - round the local park, not on the treadmill, and was so pleased to find that doing C25K on the treadmill prepares you for running outdoors. I did the whole plan on the treadmill & my first outdoor run after I graduated was amazing, I loved every minute of it.

Glad to hear that the speeds are working for you. I don't actually know why a slight incline is better for the joints (perhaps someone wiser than me will see this & be able to answer) but I remember reading it somewhere. I have a tendency to get soreness in my knees so I am anxious to do whatever I can to protect them, so during the program I always left a gap of two days between my runs to give my muscles & joints time to recover. I'm still leaving two days now - I am actually itching to go out today, but my sensible husband has talked me out of it!

I am 49, by the way, so a bit younger than you, but I was seriously unfit when I started. I am determined to be slim & fit again by the time I hit the Big 50 next June.

You are doing great - keep it up & keep blogging!

[A1nsworth Graduate in reply to Scipio]

Thankyou You have been really helpful.I have always kept fit or so I thought.I have walked about 4 to5 kms a day for at least 5years so thought I was doing good.I was told I had ostopenia in one hip,precursor to osteoporosis when I went for a density scan.My doctor thought it was debatable and asked me what exercise I took.I told him I walked but he said whilst that's good I needed to do something heavier,jumping skipping running,so here I am.You must keep up your running.You have done incredibly well.Did you lose weight? X

[Scipio Graduate in reply to A1nsworth]

Yes, I think I've lost weight but as I don't weigh myself I don't know how much! I am much more toned & have dropped a dress size so I am going in the right direction. I have had to invest in new, smaller sized running gear (including a smaller sized sports bra ! Like you I want to keep up the running to keep osteoporosis at bay as I get older.

[A1nsworth Graduate in reply to Scipio]

That's very promising.Dropping a dress size is great. X

[carlypan]

Wow...that's fabulous!!!

[A1nsworth Graduate in reply to carlypan]

Thankyou so much xx