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.

[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?

[Hidden 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 Graduate]

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

[Hidden in reply to trjones]

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

[Jusforfun Graduate]

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

[Shiane Graduate]

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]

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 Graduate]

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

[Hidden in reply to crox]

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

[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 Graduate]

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]

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 Graduate]

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.