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[RambooMagoo]

I have decided to give this c25k a go. I will be doing it on a treadmill and was wondering what speed should I go? My fitness stinks at the moment and the step ups from week to week look alarming. Should I just go as comfortable as possible so to complete the course and not worry about the speed? Many thanks in advance 😊

[Beccym Graduate]

I run at between 8.5 and 10k on treadmill and walk at 6.5K .

The first couple of weeks is mostly walking. I would say experiment with it and see how you feel. Some treadmill let you program the intervals in but I have not worked out how to do it on the ones at my gym.

Good luck and enjoy the journey

[RambooMagoo in reply to Beccym]

Sounds fast. I will just try and complete the programme and hope the speed will follow.

[Bluebirdrunner Graduate]

Hi RambooMagoo,

Just take it nice and slowly...and trust the program no need to worry, the program is designed to be challenging but doable and it works!😊

You will love it..Good luck😊

[RambooMagoo in reply to Bluebirdrunner]

Thank you 😊

[swisstony4 Graduate]

Hey ramboo, follow Jans advice and take it slow and trust the program.

Each week you are asked to do something which you think is impossible but it is totally achievable... when you complete a week say to yourself ... “ I bloody did it” and use that elation to carry on and motivate you for the coming weeks challenge.

YOU CAN DO THIS!!!

👍❤️🏃‍♂️

[RambooMagoo in reply to swisstony4]

Thanks Tony. I will give it my all. I think this site is a great tool to help me achieve it 😊

[Stoufferboy]

Hi - I’m starting on a treadmill and I’m walking at 6k and running at 9k wk1&2 9.2k wk3&4 and so on until I can sustain 10k runs - might not go according to plan!

[RambooMagoo in reply to Stoufferboy]

Good luck 😊

[John_W Graduate Ambassador in reply to Stoufferboy]

I would advise very strongly against increasing the speed UNTIL you've reached 30 mins continuous running.

Many here will tell you that by increasing speed AND distance at the same time is a risky business - your chances of injury increase a lot.

Please be careful. Stick to 9 or 9.2 for the duration. Get to 5k, then gently increase your distance (at the same speed) until you reach 10k.

Good luck.

[GingerBohemian Graduate]

Walking bits : walking speed

Running bits : walking speed plus 2 jabs at the speed increase button.

My 'run' speed is 7km an hour. Everyone is different.

Just keep it nice and slow. You are after a slow steady build up of stamina and fitness over time. Not an olympic medal in 1 week.

Enjoy the journey.

[Hidden]

My ‘run’ speed is usually between 7.5 and 8.5, max 9k. I completed c25k and can run for 30 mins, and since graduating I’ve managed to run 5k but it takes me over 30 minutes. My goal now is to try to go a bit faster but I'm not sure I’ll ever achieve 5k in 30 minutes, and can’t say I’m really bothered. Maybe if I’d started when I was younger it would feel more achievable but I’m just glad to be going faster than a walk. So I’d say it is up to you how fast you run!

[Joostex]

I started week 1 on treadmill, and set the walk speed at 5.8kms, and increased the run speed to 6.3. Take it nice and steady, exactly as the app tells you. You can gradually increase speeds on the following weeks. Also important is to practice your breathing on the runs, deep breaths and full exhales really help with stamina.

[Razouski]

Definitely go slow and comfortable. I started the programme on a treadmill but had already been doing some brisk walking on it, so my walk speed was quite fast, but you need to set it to a speed that your comfortable with.

It’s worth setting it up to you can always adjust it if it’s too slow or too fast.

We actually gave two running machines in our gym which just respond to your footfall rather than being set to a predetermined speed, which are quite good but a bit strange if you’re used to the other treadmills.Try if you can not to get hung up on speed or distance, what’s important is covering the time, the programme is about getting you running for 30minutes by the end, not about how fast or far you can run.

Good luck and let us know how your first run goes.

Happy running 🏃‍♂️

[hornem2662]

the programme is all about completeting the workout and the times so go at a pace you can complete the runs - speed is NOT important when you start running - its about building stamina so go at a pace you are comfportable with currently Im doing 6.5 walk and 9.5 run Im only on week 2 but as I get further in i moght need to amend a little to make times

[MrsPsycho Graduate]

yes, your instincts are correct, go as comfortable as possible, it's not about speed (you can work on that later) it's about getting moving.

Good luck, you can do this