C25k on the Treadmill

[Jcfirework]

Is anyone doing the C25K on the treadmill if so what speeds are you running and walking at?

[juju2208]

Yes, me

I walk at 5 to 5.5 with no incline (it wrecks my achilles, which are already a little sensitive) but I do down it from that to cool down and start on 4 for my brisk walk, moving it up 0.5 every min untill 5.5. I run at 7 to 7.5. All in k not miles. How does it compare to what you're doing? I haven't spoken to anyone else that is doing it on the dreadmill

J x

[Jcfirework in reply to juju2208]

I've been walking at 5 and running at either 7.5 or 8 depending on how tired I've been, I'm glad your doing similar as I wondered how this would compare to others.

[crosswest Graduate in reply to juju2208]

This is useful information for me. Currently I'm running outdoors but intend to use the treadmill in winter and was wondering about speeds. My treadmill has no incline so it will all be on the flat.

[BJR67BJR]

Like a lot of people here I started the running from scratch on the c25k programme. I was 45 at the time. I started at similar speeds. In a month or two after graduation i found I could warm up by walking for 2 mins at 6kph then whack the speed up and run for 30mins at 10kph. I wanted to do the 5k in 30 minutes (10kph x 0.5 hour) and I have found that I can do this steadily now. I find it harder if I miss a week but I do this twice per week now most of the time. Usually after doing 25 mins at 10kph i will now increase the speeds a bit for the last few minutes. My standard speed for the 5k on a treadmill is around 29.45. This is a 46 year old small bloke (5'4") with no massive stride, who never ran at all ever until i did c25k last year. If I can do it. You can do it. I don't smoke. But I do like a tipple.

[Ohforf]

On week 4 and I walk at 5kph and jog at 8kph. Planning to increase the speeds though when I graduate.

[Jana83 Graduate]

I did all of the Couch to 5k on a treadmill & still run on one now. I do my warm up walk at 3.6 mph (6.0 kph), run at 4.6 mph (7.4 kph) with spurts of 4.8 mph (7.72 kph) and my cool down walk at 3.8 mph (6.1 kph) to 4.0 mph (6.4 kph). I do all of these speeds on a + 1.0% incline as this A) helps to improve stamina, B) replicates the resistance of running outside and C) helps to protect your joints.