Hello

[Slewis1058]

Hi everyone. I've just joined the group and I have just completed my 1st run of week 3. I never thought I'd make it through a 3 minute run but I did it. I am training on a treadmill and would really like some advice as to how fast I should be running. I have been warming up etc at 5.2k and started running at 6.8k moving up to 7.2k for my final run on week 2. I have never run before as my balance isn't brilliant and really dont want to exhaust myself so slowed down on week 3 to 6.5k for the 3 minute runs. My husband tells me I'm working myself too hard. I'd really like some advice please 😀

[alisonx Graduate]

Welcome to the program!

You will get so much advise here - and note that the motto is slow and steady! You are not in a race. Keep your running at a pace that you are comfortable at and could have a conversation whilst you run - as you progress you will be able to build on it.

Good luck with the journey

[Tbae]

Your husband is probably spot on.

Have you had time to read the FAQ Posts.🤔

Do you have your treadmill level or at one degree🤔

You are doing great.👏👏

6.5 k pace is OK providing that is your happy pace that you can comfortably sustain and hold a conversation.

Do not overstride and you should be breathing naturally in your own way.mouth , nose , both.🤔

As you strengthen your legs and lungs slowly each run your balance will improve but also by strengthimg your core and engaging it and running tall.

If you are really comfortable with 6.5 k /hr, good , if not , tweak it back to where you are sustainably so.

Do not be concerned with pace , just continuous runs that build your stamina and running body and running brain.

Hope this helps,believe in you, the programme and enjoy.🌟👏👏

[oldwheezer69 Graduate]

Oh my goodness, that's waaaaaaaay faster than I run on my treadmill! But then I am overweight and unfit... I think the general advice is 'listen to your body', only you will know if it's too fast for you x

[Hidden]

TBH that is a tough one to answer! I'm doing all mine on a treadmill but I have been a gym user for years. I had to give up a year ago for medical reasons so now I've got the all clear I thought the C25K would be a good way to ease back in. Before I gave up I was walking at 6.8 and running at 8.8-9.2. However, I could not run for longer than two minutes so did a walking -running combo. Since I've Started this programme & listened to all the advice on here I realise that I was going way too fast. I have slowed it way down to 5.6 for walking & 7.6 for running & I am managing to get through it - now on W5. I'm thinking though that as the runs are now getting longer I may slow it down even more. I hope that this helps. I think that maybe if you are new to this then you may be going a little too fast? If you are in a gym- maybe you could ask the instructors there? If not, slow it down & see how you get on. Remember- it's your run- your way. This programme is for you & you alone so do what feels best for you. You don't have to answer to anyone at the end of the day. Except yourself of course! Well done for starting - good luck. Sorry if I have gone on a bit!

[Tasha99 Graduate]

Go slowly! And they say set a treadmill to 1% incline so it’s like outdoors. Good luck!

[Oldfloss Administrator Graduate]

Slow and steady is the mantra.. check this post out..

healthunlocked.com/couchto5...

[Wanna-Be Graduate]

It really doesn't matter if someone else thinks your pace is too fast or too slow. What matters is how you feel. Set the teadmill to about 1% incline probably a level 1or 2 if the treadmill does levels not % and try to run at a pace that you are breathing deeper but can still hold a conversation.

You may find that pace is faster than you think you may find it's slower than you think. It's all about listening to your body and adjusting as necessary.

[Kar43]

Hi, are you tall by any chance? It's just I asked a similar question to this recently and noted a reply to mine was from someone who run at your pace and was tall.

For me I'm under 5'3 so I was jogging on 6.6 until coming close to w4r2 I think then I've had to go slower say 6.5 or 6.4 maybe 6.3 as I've hit w5r2 tomorrow. I listen to oldfloss " slow & steady 😉 this is what's kept me going 😊

[Slewis1058 in reply to Kar43]

Hi there. Thanks for the response. I'm 5ft 5. I think I have got it about right and I will be slowing as the run gets longer. I just completed w3r2 so I'm pretty chuffed with myself as I've never done anything like this before.

[Kar43 in reply to Slewis1058]

And so you should be chuffed, well done 👍

And good luck with the programme.

I'm the same, never done anything like this and shocks myself at every step/level I achieved. Just so amazing what we can do when we put our minds to it 😊

[Dexy5 Graduate]

Hello, I moved into the gym when I started because of the awful spring weather we had. Your speeds are similar to mine ( I’m a 60 year old newbie runner) . I think I dropped the running speed at the start when I got to the 20 minute + runs to make sure I completed the run. If you are completing the runs ok and able to hold a conversation while running it sounds like you’ve got it right.

Good luck with the rest of your runs, you’ll be amazed at how much you can do as the weeks progress. Your coach (Jo Wiley on BBC app is my favourite) will take you through it and give you extra advice on each run.

[Slewis1058 in reply to Dexy5]

Thanks for the reply. I am also 60 this year so I think I've got it just about right. I'm so chuffed to have just completed w3r2 😅