Help

[Claire_19]

So ive started the couch to 5k. Ive completed week 1 and enjoying it. Ive been doing it on a tredmill...but thinking im not running fast enough when its time to run. Can anyone help wgat speed shpuld i be aiming for when its the walking and running stages?

[MarkyD Graduate]

Hi Claire and thank-you for joining our community. We are your virtual cheer-leaders and you'll get fantastic support, encouragement and motivation from all of us here. It really is the friendliest place on the internet (and in my experience, us C25K runners are a very friendly bunch in general).

Well done for getting started, and well done for posting about your journey on here. It is quite hard for us to recommend a speed for your run: most treadmills are different, and the speeds vary from one to another. I recommend that, if when you are running you find it a little too slow, then nudge the speed up (slightly!!) whilst running. Normally there is a very obvious + / - button on the console. But only slightly!! You have a long way to go over the next 9 weeks and there is no rush to go faster. C25K is all about time, not speed or distance. You'll graduate when you've run 30 minutes three times in week 9: if this is 5km, or 6km, or 3km it really does not matter. But you'll graduate anyway, and have the satisfaction of being able to run for 30 minutes. I know that sounds pretty implausible right now, but trust the program! It works.

[Razouski]

Welcome to the forum. You've come to the right place to get tips and hints, advice support and a shoulder to cry on if needed.

The important thing is that you take the runs slow and steady. The ideal time will be different for each individual runner, and at this early stage you want to concentrate on keeping going for the allotted time at steady pace. I started the programme on the treadmill but found I much preferred it outside where I was constantly focusing on the display, and the seconds ticking by so slowly.

Well done for completing week 1. Don't forget to come back in regularly to let us know how you are getting on. any of us find the forum a great source of motivation.

[Imeviesgranny Graduate]

Hello Claire and welcome to this happy band of runners!

I’m on W8 and most of it has been on the treadmill. I’ve never run before and I’m no spring chicken so I found that 6 km/hour was a good walking speed for me and 7-7.2km/h is my running speed. Hopefully over time this will increase!! But I’d rather run slowly and avoid injury! I believe it’s a good idea to include a gradient between 1-2. Everyone is different and over time you will find what works for you.

The treadmill is a bit boring for sure but it has helped me build my stamina and endurance and now I’m ready to take my running outdoors.

Good luck and happy running!

[runswithdogs Graduate]

Keep your runs slow. The name of the game is to try and complete each session. Speed can come later. Happy running.

[JiminyCricket]

My run speed is marginally faster than walking. It takes so long to overtake walkers it's embarrassing. But hey, I'm still running!

[Hidden]

Are you running as opposed to walking? If yes then you are running fast enough. No such thing as too slow in C25k but there is such a thing as too fast. You are not aiming to be on your knees gasping for breath just for a light jog.

[Essandem]

Hi Claire

i'm up to Wk5 and doing it so far on a treadmill at the gym. I walk at 3.4 miles per hour and run mostly at 4 miles per hour- sometimes dropping to 3.8 miles per hour if the going gets tough. I have bought the gear for outside but still plucking up courage to get out there!

[VictoriaRuns Graduate]

Hello! I am on week 9 and have done everything on the treadmill. In the first few weeks, I was definitely being too speedy, so weeks 4 and 5 came as a shock for me!! Best things I can recommend is to find your ideal brisk walk pace (this will vary person to person so there's really no point giving you a number) and then upping it 1kmph for your run. You might need to notch it down a 0.1kmph or two, or you might feel comfortable notching it up. Whatever you do, make sure it's a pace at which you feel like you can still keep going.

I also highly recommend putting it on a slight incline (0.5%-2%) as this helps with your knees and also helps to mimic the wind resistance you get from outside.

I had loads of questions about treadmills when I first started the programme but everyone here is so helpful so don't be afraid to ask anything else

[Claire_19]

Thanks for the encouragement everyone! It is greatly appreciated...i will keep you updated on my progress! 🤞