How brisk is a brisk walk?

[RalphSS8]

As a brand new recruit still on week 1 I have this very basic question.

How fast do I need to walk on the brisk walk part? I usually walk at about 5KPH so should I be trying to push the speed up more? If so by how much? I feel like I'm cheating if the walking part feels easy.

[ju-ju- Graduate]

Just use Laura's voice and the beat of the music, its not Nordic walking thats needed, just a good fast pace to get your muscles warmed up...good luck

[Bazza1234 Graduate]

My understanding of a "brisk" walk is that it is a walk that raises your breathing rate -- in other words, it would depend on the individual's fitness level as some of my friends get a raised breathing rate when they are simply strolling down to the pub!!!

[Oldgirl Graduate]

For me the warm up walk is done at a steady increase of speed until I can't do any thing other than break into a jog at the last minute. I don't start too fast. Listen to your leg muscles.

[grannyjudes Graduate in reply to Oldgirl]

I like that answer oldgirl, makes sense

[paul2014 Graduate]

Good question I've been wondering about that since w1 I've stuck to 4km/h throughout the warmup/warm down walks and I can't really change now as I'm on w9 good luck with the c25k.

[Nilzed]

My walk and run are nearly the same, main difference is just picking up my feet and pumping my arms a bit.

[beforefifty Graduate in reply to Nilzed]

Me too!

[grannyjudes Graduate in reply to Nilzed]

know the feeling !

[Nerdio Graduate]

If you feel warmer from doing it, and your heart rate is up, then that is brisk enough.

[madamepearson Graduate]

I am on a treadmill, my brisk walk is 5kph/ the jog is 6-6.5 kph if it is a long run, 7kph when it is a shorter run. I am not bothered about being fast, I know my body is getting a good workout at the current rate of speed.

[RalphSS8 Graduate]

Thanks for all the replies.

I started W1 half way though last week so I decided to start it again today. I'm 63 and overweight so no point in pushing it.

I measured my pace today and it seems that I do the brisk walk at 6kph and the run at around 10kph. Does this sound OK? Is 10kph too fast at this stage?

[achydunlin]

My brisk warm-up walk tends to be about 5-5.5 kph - just about fast enough to walk before I have to jog. I then go about 6.5 kph up to 7.5 kph - on a treadmill that is. Outside - I have no idea. A brisk walk should be to get your heart beating fast and your muscles warmed up. I never ever run without a five minute walk - even now after a year of doing this programme, it's instilled in me. And I always finish with a walk (although its usually a slower one!)