Running speed on a treadmill

[LauraCunniffe85]

I rub on a treadmill and just about to start week 4. For any of you running on a treadmill what speed (kph) do you run at?

[Garden17]

This is what I was thinking to I not a great lover of the treadmill but think are need to use it more in the winter as my health is not good in the winter time

[SnailRunner71 Graduate]

I find this tricky

As a new runner I have the brisk walk at 3mph and go up 0.5 for the run

I'll probably increase over time

[LauraCunniffe85 Graduate]

I’m currently running at 6.8 kph at the min but working it out I won’t be running 5k in the end week at the speed.

[Hidden]

I have been setting mine between 7.5-9kph, depending on how im feeling, but just do whatever suits you.

[steviej99 Graduate]

I start at 7.7kph which is a comfortable jog for me, up to 8 or 8.5 by midway and last minute of last run 10 kph. I can't manage 10kph for any longer with my little legs so I know 5k in 30 minutes is not feasible. The important thing is don't get fatigued, that stops you completing the task and leads to injury. So go slow, once your running 30 mins non stop your pace will begin to increase naturally as will your stamina

[Robert_IS_a_Runner Graduate]

It's best to set the treadmill speed to suit your comfortable running pace rather than try to make your running pace keep up with the treadmill.

During the programme I was running at about 7.6km/h and was nowhere near 5km. Since then I have increased the speed slightly to 8.0kmh. This seems to be my personal "happy speed" and I'm doing just over 5k in 40mins. I might experiment and see if I can edge up the speed a little bit next!

[Bobalot]

I started walking at 6 km/h running at 8 km/h but now in week 5 have settled on 6.5 and 8.7 which is right for me...but best to go with what’s comfortable.