Treadmill pace for a newbie?


I just wondered if anyone else was completing the programme on a treadmill and what sort of pace I should be running at.

I've just completed run 2 of week 3 and although it's early days I am really enjoying the runs. 25 minutes of me time......... well organising in my head what's for dinner, what time I've to do pick-up and what clubs are on tonight!

Is speed something that we should gradually increase over the weeks?



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5 Replies

  • No- take it very slowly. The aim is to get you running for 30 minutes by the end. You can work on your speed after you graduate should you want to... and well done :)

  • For me, 8 mins/km (or 7.5 kph) is a nice easy pace. A friend said for your first Parkrun aim to complete it in 40 mins, which is exactly that pace. In fact I managed it in 37.5 mins, but was pretty close.

    But everyone is different - that pace may see too slow or way too fast for you, depending on your level of fitness. If your treadmill gives you heart rate measurement, you can keep an eye on that, and if it creeps up too much, then slacken off the pace. You should aim for a pace you could sustain for long periods without getting out of breath, or your heart rate climbing into the stratosphere.

    Just remember - keeping running is the important thing, not how fast you go. As you work through the programme, your fitness and endurance will increase. But you can work on the speed after graduation.

  • I also use a treadmill ...I set the pace to what I feel comfy doing ....transitioning between walking and running by a small amount.

    One I have completed the course I can focus on speeding up

  • Just listen to ju-ju- ! :)

  • Just do what feels OK for you. In the earlier stages, I repeated each week and experimented with a slightly faster pace and a tiny incline as I got used to this running lark. As those runs started going past 10 mins, I slowed right down - really not much faster than my warm-up walk (and sometimes slower!) I've just finished W7R3 (no longer repeating the weeks) and I average about 3.5mph but if I'm feeling a bit tired, I go down to 3.3 or raise it when I feel more energetic, and try to do at least the last 1 min at 4.0.

    I had a wobble last week about being slow and was reminded - in no uncertain terms! - that there is nothing wrong with being slow! I'm planning to experiment a bit with speed and inclines once I graduate to see if I can push myself harder but I'm prepared to stay snailly!

    Let us know how you get on!

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