Started today at gym.

[seenthelight]

Hi, I completed w1r1 today and am amazed and really proud of myself. Having to do it on the treadmill at the gym as its too muddy and uneven where I live right now. Any advice on what mph to set. I did 3.5 for walk and 5.5 for run. Hope that's fast enough. Don't want to go too fast and fall off lol!!

[ChrisL Graduate]

Hi SeenTheLight. Welcome to the group. Well done for seeing the light & starting out on the programme. I am just starting W4 and don't run on a treadmill but in the absence of anyone else better qualified replying I'll give it a go...

Your walking & running speeds are going to be personal to you. They will depend on your current fitness, physique, technique & stride length so it is not really possible to say definitively what speeds you should be attempting, however to get the most out of the exercise they should be as fast as you can comfortably manage. You should feel pushed but not doubled up coughing your lungs up at the end of the run. Some say that when running you should be able to talk but not sing, if that helps.

As to the settings on the treadmill, first off you should establish whether they are in MPH or KPH as the 1st is 1.6 times as fast as the 2nd. A reasonably fit adult tends to walk at approx 3MPH / 4.8KPH so a brisk walk could be anything above this depending on the factors above. When you see people power-walking they may be doing 5MPH / 8KPH or more.

Running speed will vary even more from person to person. The implied target of C25K is 5k in 30 mins during W9. This equates to 6.25MPH / 10KPH sustained for 30 mins but I suspect only a minority of people reach that speed & distance by W9. You will naturally get faster with practice and as you get fitter so don't worry if your running speed is nowhere near this speed now. Set the treadmill to whatever feels comfortable for the length of the interval you have to do. This may vary from day to day depending how you feel. Then try to increase the speed very slowly over the length of the programme.

Hope that helps. Good luck.

[Nilzed in reply to ChrisL]

It may vary from interval to interval even.

[Yeshe Graduate]

well done for starting! And good luck on your journey - this could be the start of a whole new phase of your life!

[Jenson Graduate]

I wouldn't worry too much about speed at w1r1. The program is more about completing the time and distance. Take it easy on yourself for now and build your endurance up first. Trying to run too fast too early can drain your energy (and motivation) if your body isn't ready for it.

[Hidden]

I've often heard that it's a good idea to set the treadmill at a bit of a slope. This makes it a little closer to running outdoors. Treadmills don't work for me at all. I find the relentlessly unchanging pace a killer, even at slow speeds. If you find you can't get on with it, do try running outdoors when possible as it is a very different experience.

As for speed, laugh if you will but 3.5-4.0 mph is the speed I am currently (week 5) achieving when I "run", while my walking speed is usually 2.5-3.5!

[Nilzed in reply to Hidden]

Continuous? The ability to change the pace is at your fingertips. Hit the button, change the pace. And most have programs providing various speed and slope changes. Its been 10 years since i have been on one, they may even have randomizers these days.

[Hidden]

Yes, I have tried changing the speed on the treadmills in the so-called ultra-modern hi-tech suite at my local gym. The controls work so slowly that by the time I reach the speed I need, I am practically hanging off the handholds in exhaustion.

I suppose it depends on the individual. I also got mightily stressed by the blaring music and numerous TV screens at the gym. It is far nicer, IMHO, to run outdoors, even in the pouring rain.

[Hidden in reply to Hidden]

Hear, hear! I have a blog where I generally stress the word 'INDIVIDUAL' in block capitals. I don't much care for gyms for the very reasons you state - blaring music and banks of TV screens. It is nicer to run outdoors although, in the current weather conditions, a gym may be an option for many. I begrudge paying membership for working out in a hot sweaty room with, as you state, a lot of noise. I go out in the rain if needs be. Good luck with your running. Best wishes.

[caro8642]

I am a treadmill runner (at home). My walking speed is usually 3.5 to 3.7MPH and running anywhere bewtween 4.5 and 5.5MPH, but I don't hit the 5.5 that often! I keep a record of the distance I do and how long it takes me to do a certain distance and then try each time to knock a little off that (even if it is a second or two!) I guess it is easier to do compete against yourself on a treadmill.

I tried to do week 7run1 and failed misserably this morning, may have something to do with it was 11 days since my previous run, but did manage short stints at a faster speed. Go how fast you feel is compfy, you can always slow it a bit if needed, or speed it up. I know that I have been getting faster over the programme, but am still no where near achieving that 5k in 30 minutes yet (and not sure I ever will)

I am seriously thinking about joining the local gym for some variation and to keep me more motivated!

[seenthelight Graduate]

Thanks everyone for the replies. I guess it is really up to the individual. I use the gym mainly for swimming and swim about 4 times a week but wanted to try running to build up some bone strength and to help with muscle tone and stamina. I have lost nearly 4 stone over the last 18 months and need to lose another stone to be in a healthy bmi. I love the outdoors and walking and hope to get running outdoors before long but its just not practical at the moment. Planning run 2 tomorrow but muscles still pretty sore -in a good way I think.