Treadmill

[Tye121]

Can you do this programme on a treadmill?

What speed settings do I start with?

Thanks

[Hidden]

I don't have any experience of treadmills so can't advise about speed, but lots of people seem to run on the treadmill so you should be fine. Running outdoors adds a great extra dimension though.

Good luck!

[misswobble Graduate]

No idea. Why not start outside. It's lovely 🙂

Yes of course you can do it on a machine and make like a hamster but outside is free 🙂

[Tye121 in reply to misswobble]

Yes I probably will

[misswobble Graduate]

I like trails as they are softer in the legs and maybe not so many folks about 🙂 Good luck. All there is to add is to say go very slowly. Run slowly and you will finish each session, which is all you need to do. Pace and speed, distance are all irrelevant for this job 🙂

[MarkyD Graduate]

It'll really hard to recommend a speed for a treadmill, and we are all different, and treadmills are all different. Treadmills normally have a 'speed' display but you'll never be fully sure if this is km/h or mph. And then, we often use the metric 'Pace' when we are running, meaning 'how many minutes to cover 1km'. So in my cross-country 10km run tomorrow, I'll be aiming for a 5'45" pace and I expect to have a finish time of 57 minutes. Treadmills don't normally have a pace setting, and so I find it hard to set up a treadmill in a hotel gym (prefer to go outside and see the city, to be honest).

And then of course, there is 'us'. My recommendation for a running speed on a treadmill will only be right for me. You'll be better off setting the treadmill for a slow walking speed, and gradually increasing the speed with the [+] button until you get a comfortable speed. When you're ready to run, gradually increase the speed until you are just breaking into a running gait. That will do for the early phase of C25K.

If you insist on numbers, try 6.0 kph for the walking section, and 8.0 kph for the running section. This is an educated guess without any knowledge of your fitness levels, medical history and any extenuating circumstances. Please ask a trainer at the gym to help you (or if you have a treadmill at home, please discuss your training with you GP before starting).

Post here often, let us know how you're getting on.

[Tye121 in reply to MarkyD]

Thank you for your reply, the speed that you suggested are the one I've started with and felt comfortable with, today I'm going to crank it up a bit more.

I do prefer outdoors, but if the weathers not good I have a treadmill at home that sits doing nothing so make use of it and keep to the plan.

I will post regularly are let you know how I get on with my journey

[runlikeagirl Graduate]

I don't know if this pace conversion chart helps answer your question? My local gym has the numbers in km per hour when I asked, so the beginning line on this chart would equate to just under 6.5 on the treadmill. So maybe try running at 6.5 and if it feels ok crank it up and then on the longer runs lower it down to this? Just a thought.

runningtrainingplan.com/dow...

[Tye121 in reply to runlikeagirl]

Thanks for the info very useful

[runlikeagirl Graduate in reply to Tye121]

All I'll add is that the main aim of this programme is building up your stamina so you can run/jog 30 minutes non stop. I have had to slow down considerably from my first attempt in order to get through to week 9, but as a result I am still doing the programme, have started to enjoy the longer runs and so far (touch wood) have remained injury free. My breathing has come on leaps and bounds as well. Have fun with your running adventure!

[EmRe]

Hi, I'm using a treadmill for 3 runs then I do 1 outside. I am about to start week 3. I go very slow as I have dodgy knees and am overweight by about 5 stones! I walk at 3.4mph and run at 4.4mph so my 'running' is only a bit faster than walking but it suits me fine. Good luck

[Hidden]

I'm just about to start week 4 and have done two runs on the treadmill so far. For me (and as others say speeds are very personal) I walk at 6.4 km and run at 8.2) however I sometimes increase or decrease these speeds depending on how I'm feeling.

I much prefer running outside, you find your natural pace (which has to be better I'm sure) I find it goes more quickly and is less strain on my knees. Plus people actually say hi to me which I love!

[moi_katie]

I've done all my runs so far on the treadmill. I'm currently at week 3 run 3. I tried to run outside twice but gave up after the first run, I find it a lot harder outside and it instantly hurts my legs. Whilst I'm pleased with my progress I almost wish I started outside as now its just another mental barrier for me to get over as my ultimate goal is to do park runs. I'm also someone who loves looking at stats etc and I'd love to see my run breakdown on an app like Strava which tracks the route and pace breakdowns etc.

Incidentally I started off week 1 with walking speed of 5.7km and running at 8km but I've switched this up recently and I'm walking slower at between 5-5.2km but I'm running at 8.5km as I feel its more a natural stride/pace for me. My legs don't ache at all now after my runs and I think I was almost straining my muscles to go at the slower running pace. Do what feels right for you, I would imagine your height would come into things as well for your stride pattern. Good luck!

[OzGirlHK]

I did my W1 R1 last night on the street but, here in Hong Kong, it's 29 degrees and 95% humidity which is unpleasant and the pollution is pretty high too which is why I'm considering going to my club where I can use the treadmill. I've noted down all the settings suggestions above and will see if I can figure it out. I guess I'm most concerned about how to change the settings every 60-90 seconds to alternate between walking and running.