So I did my first run this morning on the treadmill at the gym. I'm too much of a wimp to go out in the cold. My aim is to build up to 5k so I can do the park runs. I did the 5 minute walk followed by alternate 60 sec running and 90 walking. But I had set the machine for 5k which was really silly. So after 20 mins I just walked to the end of the 5k which took about 44 minutes in total. I'm just following the instructions on the website rather than downloading the app. I've a few questions:

Do you need to walk for 5 mins after doing the 20min walking and running? This isn't stated on the website but on reading the forums this seems to be what I should be doing.

I saw that people were saying in the forums that the distance didn't really matter it was more walking and running for the length of time. As I'm on a machine how many km per hour is running and how many is walking?

Tbh I hate it but when I see people out running they look so energetic and I just want to be like that! Does it get any easier??

Many thanks


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11 Replies

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  • Hiya!

    Well done for taking the first step in the program! I can't answer all of your questions, but your brisk cool down walk should be for 5minutes. I don't recommend downloading the app, but I do suggest downloading the podcasts onto your phone to listen to - Laura (the narrator) is very encouraging and offers some useful advice. There's music, too - admittedly of questionable quality sometimes, but it makes the running easier!

    I'd say as your confidence and mental willpower develops, the runs become easier. It won't be a walk in the park, but you will move quicker, recover faster and hopefully enjoy the experience!! :-)

    Anyway, good luck with the program!

  • Thanks yamiskoi I found another post entitled treadmill speeds which was really useful. Good to know I need to walk for 5 mins to cool down so I will do this on Wednesday. ๐Ÿ˜ƒ

  • You will get tips on here and advice.. you do need the walk down though.

    Maybe give the cold a chance...? Really not as bad as you may fear, and can be terrific fun... ( read some of my daft posts.. they might inspire you to get out there.. or put you off for life! ) :)

    Slow and steady is the way, it builds up slowly and in a very structured way... it gets easier without you realising it.

    Yes, some difficult transition weeks maybe, but you can so do this...then you will be the one running, and looking energetic and people will be looking at you...! :)

  • Thanks Oldfloss I've been encouraged by the posts that say it doesn't reallymatter if you do 5k or not it's being able to run continuously for 30 mins so this is what I'm going to work towards rather than being concerned about the distance! ๐Ÿ˜€

  • Brilliant!

  • just finished week 9 (also on the treadmill at the gym)

    oh yeah!...

    dead easy...


    all the best!!

  • I did my first W1R1 this morning, it was very frosty and cold, (and I wished I'd worn long leggings!) but I soon warmed up and felt brilliant when I came home. Roll on day 2

  • Hi there,

    I did the whole programme on the treadmill - yes, ignore distance, just concentrate on the time intervals and finding the right speeds for your walks and jogs.

    I'm a fast walker and set it to 6.8 km/h. And I ran/jogged at 9.0 km/h - those were the only speeds I used for the entire 9 weeks.

    But... I know I'm quite pacey compared to some so please use lower speeds than that.

    Here's my guide to finding your speeds:

    Walking: start really really slowly, say 1.0 km/h. Then increase gently to find your "natural" pace. And then increase it a bit more so that you're literally getting warm after a few minutes.

    Jogging: this should be a speed at which it's uncomfortable to walk but it's only *just* faster than the brisk walk above.

    Stuck to this speed :-)

    And yes. It gets easier :-)

    If you have any more treadmill questions, just ask.

    Good luck


  • I do the program on the treadmill too and walk at 5 km/hr, run/jog at 7 km/hr. It works for me, you should find a pace that works for you. Good luck!

  • Many thanks for all your replies. I did my second run this morning ๐Ÿ˜€๐Ÿ˜€๐Ÿ˜€

  • Yay - soon it'll be a habit. Good luck ๐Ÿ˜ƒ

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