I'm just looking for some advice on walking/running speeds. I am doing C25K on a treadmill at home, and I've completed 2 Week 1 sessions. My treadmill is in Km/h, so I have been walking at 5km/h and then running/jogging at 7.2km/h and I find this manageable.
Should I be pushing myself more, or do these speeds sound ok? Any advice would be greatly received!
Walking and running speeds are irrelevant while doing C25k. The primary object is to complete each days task - preferably reasonably easily and without causing any injury to yourself.
Congratulations on both starting the programme and completing the first sessions - it seems that your treadmill settings are suitable for you so far. It is possible however that as you progress and the days requirements get more demanding , perhaps the settings may become a bit too demanding or possibly you may think that you could do more. It really is up to you and depends a lot on things like age , current level of fitness, etc .
7km/h is a gentle enough pace to start with so if you're feeling comfortable then stick with it for a bit. As Bazza said, speed is irrelevant, especially early on. As the weeks go by you might develop the urge to speed up a bit. That's fine, but keep it comfortable and don't forget the all important rest days. Good luck!
Well if it works don't change it . Its a long programme and you'll find what works best for you ( as opposed to anyone else!!)
Good luck 🍀
If it is working now - great. Slow and steady at the start, then as you progress you can turn that dial, maybe in the 3 last weeks. Well done you.
I prefer running outside for many reasons and one of these is that I don't know my speed. It doesn't matter. The slower the better when you are building up stamina. I did two Couch25K runs on the treadmill and one was a W9 run. I started at 9 km an hour and by the end - to make sure I finished - was down to just over 7 kph. So it's one benchmark for you.
Hi,
I graduated from C25K in March and usually run outdoors. For the past couple of weeks however and from now on until September or October time I am running in the gym on a treadmill as its too hot outside!
I have been walking at 4.5km/hr and running at 7.2, with bursts of 8km/hr every five minutes or so.
I really just pace myself depending on how I'm feeling that day, my breathing is always the best indicator for me - but I find I can't run comfortably at less then 7km/hr.
Hope this helps and good luck with the rest of the programme.
First timer 
First post
Needing support..my first "failed" run :(
W1 R2 Completed
