Looking for advice please

[AllyS]

Just completed run 3 of week 1 on treadmill in the gym. I felt as though the runs seemed more difficult as the week went on. Can anyone who has done the treadmill advise best pace for a beginner please? I’m not sure whether I should repeat week 1 again to try to increase my pace. Any advice would be appreciated 😊

[Hidden]

Just run at the pace you feel comfortable with. It's not a race, it's about progression.

On the treadmill, if you feel the pace is too fast, slow it down a bit. Just keep gently jogging during the running phases.

[AllyS Graduate in reply to Hidden]

Thanks for your advice. I’ve tried to increase the treadmill speed as a work colleague said they were walking at the speed I was jogging at (level 6) and I felt that perhaps I was going too slow.

[nbanbury Graduate in reply to AllyS]

I run at speed 6 on a treadmill. Take no notice what anyone else says about how fast they go. I go the speed that works for me and I'm still running 😊

[surfing_electron in reply to AllyS]

Running is a different mechanic to walking -- you're propelling your body forward in a whole different way -- so it's fine to run at a "walking" pace. Get yourself to a point where you can run for 30 mins and then you can think about pace.

[Sofabunny]

I'm running on treadmill...speed is very individual..I'm 57 and hadn't done any exercise for 25 years,except yoga, but do 3k walk to work quite often..and get 10000 steps in regularly...I found week one I was walking at 5k and running just over 7k an hour...but now on week 5 I am incredibly slow..only running at about 5.2k ..except for last 60secs when I got to just over 6..and walking has slowed too as I recover..I know I just can't go any faster and complete the runs

My plan is to run outside...but I have failed at outdoor running in the past so decided to complete this programme first then convert to outdoor...and I hope to get faster if I can but not stressing about it.

[AllyS Graduate in reply to Sofabunny]

Thank you. I aim to run outside eventually too but don’t feel anywhere ready to do that yet.

[Sofabunny in reply to AllyS]

Me neither..doesn't help that I live in a high density area for serious runners and dog owners...so I need to build up a little confidence first before venturing out 🐢

[Jocomoso Graduate in reply to AllyS]

slowly lowly catchy monkey!

I run 5/6 k three times a week now and I am MEGA-SLOW! my husband bombs off at a great pace but I do NOT compare myself with his speeds etc - I tried to go quicker a few weeks ago and paid for it with various pains that wouldn't resolve... have rested a bit and now just stay at the pace I can maintain not the pace someone else can do... stick to the plan and don't worry about pace/speed at least not until you complete it !

[wyersmith Graduate]

As long as you’re completing the runs you can move on. There’s really no point repeating a week to see if you can speed up as the name of the game is running for time rather than speed or distance.sounds like you’re ready for w2! Good luck!

[Diddysparks]

I’ve just started week 2 so tomorrow will be run 2. I’ve been pushing myself maybe a bit to hard but I still feel comfortable but have noticed at same pace week 2 was harder.

I noticed I’m walking at 6.5kmph and jogging normally about 11.5kmph.

But reading a lot of posts is it’s more about finishing it than speed.

[Hidden]

Have you read the guide to C25K under the pinned posts, lots of good advice there. The principal of this running programme is to find your own sustainable pace (ignore your colleague!) That means running slowly enough to finish the run. You shouldn't be out of puff or worn out. Move on to run 2 but slow down. Speed can come later

[oldwheezer69 Graduate]

My husband walks alongside me as I jog. I'm now on week 7.... Slow and steady is the way to go (speed comes later). Ignore your colleague and take it as slow as you need, just make sure both feet are off the ground at some point during each step 😀

[Runninginsingapore in reply to oldwheezer69]

My husband does the same! And my daughter. It’s nice that they are there, but a tiny bit demoralising that they can walk so fast! But it is my race and I can jog slowly for a lot longer than they can walk quickly 🤣

[oldwheezer69 Graduate in reply to Runninginsingapore]

When I was in week 4 my son came as well (he's 13), ran in front of me, turned around and jogged backwards shouting encouragement!! It was so funny that he could jog faster backwards 🤣

[Runninginsingapore in reply to oldwheezer69]

My other daughter thinks she is a spaniel and runs in circles.... 🤣

[oldwheezer69 Graduate in reply to Runninginsingapore]

😂😂😂😂

[Clarabelle71 Graduate in reply to Runninginsingapore]

I had the same problem. My husband can walk at the pace I run. It can be a bit demoralising. I console myself with the fact he’s over a foot taller than me!

[Liz-is-trying Graduate]

The plan is about the length of time not distance. When I did it on the treadmill I found a speed of 7.6k/he a speed I could manage. It’s a very individual thing. Just enjoy the journey 🏃‍♂️

[cheryl_couch_tatty Graduate]

I have done all my runs so far on the treadmill and I was disappointed that every week I needed to slow my pace as the runs got longer. Just go with it, do the pace that you are comfortable with, you can't compare with others. I have stuck with the slow and steady and really sulked about it but I am now on W9. It is not a race it's about building you up to run these longer times, speed will come at s later date.

[Hidden in reply to cheryl_couch_tatty]

Ha ha! I've been the same. Really beat myself up when I first slowed it down because I burnt so few calories- but now I've told myself to build it up slowly. The whole point of this programme is to get you running for 30 minutes & I've never done that in my life but here I am running for 25 minutes! The programme really does work.

[Banksy23 Graduate]

Just take your time, dont worry about anyone else. Im on my last run today, ive done the whole lot on my treadmill at home. The key is start slow if you have enough energy left towards the end then speed it up stghtly but done stop if it gets too much slow it down again. My kids said the speed i run is there walking speed but i dont care. I havent run in over 30 years and im on my last run. I always start off slow then when i get half way through i speed up slightly but i still keep it at a pace where i can finish the run without stopping. Keep going your doing well, if i can do it then you can. You dont need to repeat the runs just keep going. Good Luck

[RebekahS]

I have used the treadmill all the time, I have one more run left of w8. I initially started on a higher speed but found I had to keep reducing as the length of the runs got longer, eventually I've settled on a pace but when I have occasionally tried to go faster, I've usually struggled to finish. Definitely ignore anyone else's pace and just stick with what feels manageable to finish ... soon you will get such an achievement from increasing the amount of time you are running, you won't worry about your speed 😀

[petrometro Graduate]

C25K is best run outdoors and at your own pace. Too fast and you will run out of energy, so the Mantra is run (light jog) at your own pace. As the weeks go by, within each week the running gets longer and the walking gets shorter. I am on week 7 as of today and there is no more walking except for 5 minutes warm up and 5 minutes cool down. W6R3 is 25 minutes of running, but as a seriously overweight person my "running" is still a light Jog. Of the 4 trainers Michael Johnson, the US former olympian is the one I use. I find that credibility is dubious with 1 DJ and two comedians. It just doesn't portray the seriousness of what you are trying to do. Keep at it, you will feel better by week3, get outside every other day; perhaps in a local park. All my running is done in a park. Beware of dogs who want to play and tadpoles on scooters! Best of luck!

[Hidden in reply to petrometro]

But there's nothing wrong with running on a treadmill if that's what you prefer. 😃

[oldwheezer69 Graduate in reply to petrometro]

C25K isn't necessarily best run outdoors. People run on treadmills for all sorts of reasons... For me it was because I was way too self conscious to run outdoors being so overweight, plus I had nobody to look after the children. My treadmill was an eBay bargain and I love it! 😁

[WibbleWobble69]

Hi

I found the same, W1R1 was hard but to be expected as I never ran before, R2 was better but R3 was so difficult. Took the advice of others on here and slowed it right down. Completed W2R1 last night and was so much better! Could breath better and stamina lasted too. Go at whatever pace is right for you, only you will know what that is. It's a new exercise and your body needs to get used to it, speed can come later. That's what I tell myself anyway!! 😂

[petrometro Graduate]

Just one other thing. Download a playlist on premium spotify (trial right now is 3 months at 99p per month). C25K will still guide you as the app turns down the music for you and then turns it up after the message. It also means that I can think for myself, sorting out my world, whilst the music is playing. Halfway through you get a bell that sounds like a final lap bell at an athletics meet! Great sound to hear!

[Bandahicup Graduate in reply to petrometro]

I have a play list I listen to, I have it on shuffle. I couldn’t do it without music!!

[Fabulous450 Graduate]

Run at your pace AllyS! This is your time and I would advise you to do it your way! I’ve just completed W2 and my walking seems to be a faster pace than my running, it’s deliberate and I’m doing it! That’s what counts. ❤️

[Fabulous450 Graduate]

And AllyS, I don’t believe there was anyone more afraid than running on the road, but I had no option but to take that step after a car breakdown after run 1! I was scared beyond belief, but I decided I wasn’t going to stop! It was the biggest achievement for me. I haven’t looked back or been back on the treadmill since. I will do, but I’m ok running wherever now. If I can do it, I’m sure you can and will when you’re ready.

You can do it! Well done! ❤️

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... will answer many of your questions.

Run at an easy conversational pace, which will be different for each individual.

[Pincushionqueen89 Graduate]

I know it's been said before but don't worry about the speed you're running at. I get overtaken by joggers out running alot but figured if I'm covering the distance and able to run for the time the app says it doesn't matter. Don't worry about what others say. You can focus on running speed after you've graduated! X

[CazzieH]

I am running outside so can’t measure my speed accurately so I just jog along at little more than walking pace and I too found week one hard so decided to do it again for my second week of running. I found the second go at week one was easier so I am now doing every week twice and going at my own pace. Am now on the second of week three and am finding it does get easier. Go at your own pace!!

[ebcroquet]

You don’t need to go fast, slow and steady but don’t have the treadmill completely flat 1.5 incline I was told would simulate the great outdoors 😅

[Renar Graduate]

I did the whole programme on a treadmill and still only run this way. I graduated in Feb time this year.I started the programme running at only 6 KPH but I now run at 9.5KPH I am 64 years old. I would advise that you stay at a pace that you find suits you until you graduate and then go for a faster pace over time Make sure you take rest days as well

[Hidden]

I think everyone has probably answered this but I have always run on a treadmill- before I started this programme I used to do a walk/run combo but could never run for longer than 2.5 mins - the most I managed was four minutes. Had to have a year off for medical reasons & I started this programme to ease me back in gradually. I followed the advice on here from Iannodatruffe and Oldfloss who are great & really know their stuff & I slowed it right down. I'm now on W7 & I still can't believe I am running for 25 minutes- never in my life! I walk at 5.6km & run at 7.0. Before that I was walking at 6.8 and running at 8.8-9.2 which is why I couldn't sustain it. Try slowing right down & see how you go - you can always increase it incrementally but if you start to struggle - slow it down. Good luck & keep us posted.

[Rumour Graduate]

Never worry about speed and don't repeat weeks unless you really failed it. We did repeat week one three times and all it did was to hold up the progress. I thought I couldn't do it, so I couldn't do it! The mind is very powerful, so if you think you won't do it, you will have a mountain to climb. Trust the program.

Another little thing for anyone reading this. MPH or KPH are not what you really want to look at. Your need "Pace" that is how many minutes it takes to run a mile/kilometer. It is much easier to gauge where you are and it is what us runners (Yes YOU!) measure performance against. But what ever you do, Keep on keeping on.

[Bandahicup Graduate]

I walk at 5k and run at 6 with an incline of 1. That’s ok for me and I have just finished week 4.

[Carlo63]

At the end of the day we all want to run 5k that's why we started . Does not mater how fast or slow we go on a tredmill or out side the goal is to run 5k good luck you can do it

[AllyS Graduate]

Guys thank you so much for taking the time to respond to me. You’ve all given me food for thought and some fab advice. Think I’m going to attempt starting week 2 tomorrow and I’m going to keep my pace steady. If I even get to five minutes running non stop never mind 30mins then I’ll be delighted!! 🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️

[Jogon2018 Graduate]

Totally agree with going your own pace! I’m on w5r3 we run around a athletic track which is good but I’m finding it hard to keep my slow pace with others wizzing past me. But if I speed up I tire myself out to soon. Believe me I’m a slow runner I get lapped all the time which I find mentally hard to cope with I suppose that’s mental training too!

Nice and slow wins the race is my manta lol

[petrometro Graduate]

I wouldn't repeat. The course is balanced and well designed. I have now completed W7R1 which is 25 minutes running with warm up and cool down at each end. I barely broke a sweat during the non stop running which for a seriously overweight 64 year old is a triumph in itself. So keep going. I prefer Michael Johnson which you can change to in settings. Good luck one and all!

[Cakerunner Graduate]

Hi AllyS! I'm a relative newbie to this running lark. But I do know that slowly does it, is what keeps you doing it! I don't know how fast I run because I've discovered I like running outdoors....I don't even really know how far I run, though I do wear a fitness thingy so I have a rough idea. Go at whatever pace you feel comfortable with.....all the amazing people who have proved humans can do this thing, say we'll speed up later on....and I thought I needed to repeat week one too....but I bit the bullet and week two was easier than I thought........good luck!

[Hidden]

You've presumed it's only the treadmill users who have these problems. I'll let you into a secret, it not! The majority, if not all, newbies to this programme start too fast. We've got a predetermined idea of what speed runners run at, see veteran runners coasting along and think that we should be running at a decent pace from the outset. But we're beginners, entering a new unknown realm and because it's "just running" we don't give it the respect we give other sports. I didn't learn until the big run of W5 (R3) when I had read a lot on here and decided to run as slow as absolutely possible to make sure I got through the entire run. So, you're learning faster than most. Forget the numbers above and listen to the advice from Banksy23 , go slow and save your energy for a final burst if you have anything left, some days you will, some you won't.

Thinking about the treadmill in particular, you're probably in the difficult position of being in a gym where you're surrounded by many fit people and might feel pressured to run at a pace that isn't sustainable for a new runner. You don't feel ready for outdoors and I totally get that, but be aware that you're actually faced with a tougher task feeling you're not doing as well as others around the gym (particularly your friends).

If your end game is to get outside, might I suggest a brisk walk on rest days so you can become accustomed to the surface, speed, routes and having people around you. Talking about surface, they say the a slight incline is nearer to being outside, which will help with your transition, and I've also read it's better on your knees than 0%. It's the bare minimum though, like 1%.

You're doing great and like the people above have said, it's better to move forward from a psychological point of view. Slow things down and test the theory. See if we're not wrong.

Lastly, I wish you a great running future and will be looking out for your progress. I hope you'll feel empowered by the advice you get on the forum, the users are all very kind and helpful when we hit a blip.

All the very best 🏃‍♀️