OK new to this just completed my 3 run on week one found it quite hard.

[caweeks]

I have started with walking at 6kph and jogging at 9kph is this about the right speeds or should it be faster/slower.

[CherryBakewell]

The speed is completely down to you, everybody is different. If you feel yourself getting too out of breath too early, then maybe slow it down a notch. The best thing is to do what's comfortable for you and don't worry about what you should or shouldn't be doing!

[Natalie01 Graduate]

I am doing the programme outside but go really slowly, it's more about getting that jogging action then once you can go for some time you can get into more of a run and speed up. Seems to have worked for me so far, i am sure i would have given up by now otherwise (on week 4 now).

[susan22 Graduate]

I find that I go at different speeds during the runs depending on how I feel. I always slow down on hilly bits but start off faster and sometimes finish faster too. What matters is completing the time.

[A1nsworth Graduate]

Is am amazed you are going so fast.You must be young.I go incredibly slowly.You may well find you have to slow down as you move through the weeks.Its more important to get the breathing right and feel comfortable enough to get through to the end.It sounds like you are doing great.Good luck

[Frikkadella]

I'm a slooow one

but I run outside with some hills about, so I cannot for the life of me go any faster at this point - and that is okei

why not just slow down a little bit and see how that goes

best of luck

[AnnieW55]

As has been said, the speed is down to what you feel comfortable with, which would seem to be a bit high according to your title.

I assume you are on the treadmill with putting in precise speeds. I have run on the treadmill but prefer the outdoors where the speed you are going at isn't monitored so strictly in that you go at what your body wants to do/terrain allows, there is no screen to tell you. And it is possible to run more slowly than you walk outdoors (I know, I've regularly done it) - not so easy on the treadmill as you have to set it but there is nothing to stop you going up and down the speeds to find the best for you. Some days you may be able to run faster than others - just as some runs are better than others.

The aim of the programme is to get you running non stop for 30 minutes (if you crack 5k in that time all well and good but not many do). The speed at which you can run for 1min or 30 mins is different for everyone but slow and steady usually wins the day.

Good Luck with completing the programme.