Hi,
Just latched on to C25K and reckon, since I've been keeping fit and playing sports for more years than I can care to remember, that I'm at level 5. However, because of my age and too many years of putting a lot of strain of on my knees, am doing the running/walking in the gym. What sort of speeds do you all reach when your running - it's easy for me to keep tabs on my speed and I seem to have settled on a running speed of between 8 and 10 kms. per hour - is that too slow?
it isn't slow if it works for you Geoff , that pace may come down in time as you progress 
Hi, it's all relative to you really. Generally 5k in 30 mins is considered a goal for average runners ( leisure runners), and 10k in 1 hour or less.
Mo Farrah can run 10k in 27 minutes ! World record is 26 minutes something for 10k.
A lot of people on here, tend to talk about pace per kilometre, rather than km per hour.
A good pace for me is 7:15 per KM, during a 5k run I'll average around 7:30 roughly and can do 5k in just over 37 minutes (good for me). Many on this board can manage 5k in 30 mins or under.
It's all relative really ! It's all about a pace that's comfortable for you, that lets you run the distance. It's all about endurance and stamina rather than speed.
There is no too slow, only too infrequently.
That sounds plenty speedy. Well done.
that's about my pace and I'm happy with it !
I am a fellow tarmac refusenik although my one time on a treadmill for gait analysis will, I hope, be the last time I ever have cause to get on one of those contraptions... but I have the option to run off road and keep my soul fit in spectacular scenery or just pleasant woods and canalsides.
My observation in some years on this forum is that those least likely to complete the programme are often those with an existing level of fitness rather than the couch potatoes. I am not sure whether it is the NHS C25K programme you are following. My own experience was that Week 1 was the toughie... and not just because I was new to it as I went back and tried it again after I had graduated and still find it pretty fearsome.
I think most of us would say "Just do the programme" Start at the beginning, do pretty much what Laura tells you (not everyone finds the breathing suits them and most of us would say don't try to heel strike.. but the non-running days are mandatory) In terms of speed she mentions nothing more than a light jog and towards the end of the longer runs speeding up if you still have it in you. *There is no rush, of any sort* either in the session or to get to the end of the programme. She's actually teaching you to run for 30 minutes and to have a habit of doing so. After graduation, you can look at speed and stamina with the suite of Couch to 5k+ podcasts.
That's the problem with treadmills even though they offer benefits to those who don't have anywhere safe to run otherwise or who have yet to discover the joys of running in the rain (or on snow), you have to put speed into the equation earlier than is helpful and you don't learn to pace *yourself*. I'd rather run on the spot personally!
Enjoy - there are so many wonderful things to learn from doing the programme.
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