Found out about C25K a couple of weeks ago and have had a couple of sessions in the gym. At my age I'm wary about running on hard roads. In the gym I, of course, can see my speed and my question is, what running speed should I be aiming for. I'm not a beginner so started at level 5 - my walking speed is 6.6 kms. hr. and my running speed builds up over the session from 8ks. to 10 ks. ( the latter for only 1 minute.) is this acceptable - I'm 72 yrs. old.
Geoff.
Never ran on a treadmill and in a way I'm reluctant to comment on speed because on person's slow is another persons super speedy. I can say that I have been running for over two years. Run 3 times a week pretty much without fail and have never managed 10k per hour for more than a few minutes. I am 58, so in my book you are doing just fine. Really you have to gauge how much effort it is, if it's a challenge then you're going fast enough and I'd always recommend having a few slower, easier runs as well as high effort runs.
Sounds very fast to me but then I'm very slow. I guess the difference is that I maintain my speed over 30mins or so. If you are only doing short bursts at the faster pace then perhaps it's ok.
By gym sessions do you mean with a trainer or by yourself? Maybe you could ask someone at the gym what they'd recommend, if you're concerned.
The best thing about this programme is that you're not competing with anyone. Whatever speed you run at is ok. In fact, you'll find that almost every session you'll be reminded not to go too fast. The programme is all about duration of running and not about speed. Why not give it a go? Good luck
Edit: Am I correct in thinking you've started at w5? This really isn't a great idea. The programme has been carefully designed to build your strength and running technique in tandem, to avoid picking up an injury. Even if you're pretty fit to start off with, it's a good idea to do the whole programme rather than jumping in midway. If the early weeks seem easy, then try doing them at speed, rather than just skipping them.
You are correct AM.
Geoff
I started C25k when I was 67 - and I turn 69 next week. The secret about all this does not lie in whatever speed you run or walk -- but whether what you are doing is good for you or not 
I don't know what your running experience is -- but we all should mostly be running at a "conversational" pace. That is , your breathing and heart rate should be such that you can have a good chat out loud (even with yourself) as you run. The beauty of this out on the roads is that you can do this - but you can also do it if you have a private treadmill? I often sing quietly as I run. I am not going to bore you here by telling you why you/we should be able to hold a conversation while we run - there is plenty of info to be found about this on the Internet.
So my advice to you is to slowly increase your running speed until you can no longer carry on a complete conversation - and then back it off a little.
Running speed 
Speed run 
Running speed
Running Speed
Speed for walk & run at week 1
