Hi folks. I'm doing my walks/runs on a treadmi... - Couch to 5K

Couch to 5K

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Hi folks. I'm doing my walks/runs on a treadmill at the gym. What speeds are people walking running at? I'm at 5.8 & 8.5 kph & it's hard.

13 Replies
13 Replies
Chelstrom profile image
Chelstrom

I am just about to finish week 3 and walk/jog at a slower pace. Prior to week 3 I jogged/walked at 4mph/3mph or 6.4kmph/4.8kmph but found myself getting exhausted when it came to the 3 minute jog, so slowed it down to 3.5mph (5.6kmph) and it works for me perfectly. It mentions in the C25K notes that you should jog at a conversational pace... would you be able to have a conversation at 8.5kmph?

in reply to Chelstrom

Many thanks for the reply. I'll go a bit slower especially with the 5 min run in week 4.

trjones profile image
trjonesGraduate

I do all my runs on a treadmill at the gym and run at 10kph so run the 5k in 30 mins. When I started running at anything close to 9kph was a real effort but I found that over time I was able to slowly increase speed. Try adding a couple of tenths a week. You'll be amazed how 'easy' it is to build up speed that way.

Golden rule small increases over time - I promise you you'll hardly notice

in reply to trjones

Cheers! Always happy to take a tip from one who knows.

Jusforfun profile image
JusforfunGraduate

I have mph, but use 3.7 mph and 6.2mph and adjust manually if I need

Shiane profile image
ShianeGraduate

I tend to walk at 6kmp and jog at 7kph or maybe a tiny bit more. I just adjust the speed according to how I am feeling

Asylum profile image
Asylum

Me to. Speed depends on many factors such as weight, health, previous experience and schedule. I have started on 5.5 / 8.0 km/hr. with an aim of getting to 10 on my runs after I finish the programme. But have a bad back and overweight, so one day at a time. I find overtraining great at the time but then leaves me in pain and spoils the next sessions.

crox profile image
croxGraduate

If it's hard, but you can do it, then it's just about right ;-)

in reply to crox

Thanks. If I can do 5 mins at this pace I certainly will.

BloomingEck profile image
BloomingEck

I'm doing it on a treadmill too, and am using 6 kph for the brisk walk and 9kph for the run. I can maintain that comfortably for the 3 minute runs, but suspect I will have to drop that speed down when it gets longer!

madamepearson profile image
madamepearsonGraduate

I am on week three, just end of, and I brisk walk at 5k, jog at 6 to 7k. When I was feeling a bit brave upped it to 8, but soon put it back down to 6 again. I feel comfiest jogging somewhere between 6 and 7 kph. I usually do a slow warm up/cool down at around 3-4 kph.

Tincrystal profile image
Tincrystal

Glad to see the variation, I was beginning to think my 4.5/7 ratio was more tortoise than hare but as a total newbie to running carrying at least 3 stone more than she should, I guess it's pretty average

Rob_and_his_westie profile image
Rob_and_his_westieGraduate

Have you considered running on the road? Out there speed is largely irrelevant. There's no pressure on you to go any faster than you feel able. Too fast? Back off a little. Feeling good? Crank it up a bit.

It's only a race if you choose to make it one.

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