Guide on pace - doing C25K on a treadmill - am I going to slowly to achieve the goal?

[daviesg6]

I am doing the program on a treadmill - currently at wk6 r2 - I weigh 18st 7lb (having lost a couple of lbs since starting doing this) and am progressing pretty well I think, in that I am confident of being able to get to run 5k using the program but in what time?

I may be pretty large and heavy but I would not describe myself as a couch potato - I have always been pretty active and played rugby pretty seriously when I was younger and have cycled quite a bit on recent years - I am just a bit fat and heavy.....

I have settled to what I think is a comfortable pace (on a treadmill) of 9 km/hr (elevation of 1%) for the runs, this I can sustain for all the runs I have done so far and on Saturday actually continues with run / walk mixture to 10k - which would suggest that I am perhaps taking things too easy and running too slowly if I can push far beyond that.

I don't know what my overall ambition is - I just wanted to see if I could do it and build a habit, but would be great to have some thoughts on pace - given my above background.

Whilst I think I could really push and run at 9.5k treadmill speed, I am worried about the increased impact - but - am also wary that running on a treadmill is somewhat easier than in the "real world".

Anyone have any similar experience or advice?

[John_W Graduate Ambassador]

First of all, don't worry trying to get to 5k in 30 minutes - less then 10% of us here achieve that. The program should really be called "Couch-to-30-minutes" - it's completely time-based after all

I did the whole program on the treadmill at... 9.0 km/h - and that never changed.

For now, concentrate on just getting to Week 9 and doing 3x 30 mins. There is *no* need to push yourself at this stage. Greater speed doesn't necessarily equate to greater impact - it's the longer stride length that comes with increased speed that is normally the risk factor. When you've done 3x 30 mins at 9.0 km/h (and it will feel great) carry on for a few weeks and then you can work on speed in a variety of different ways. Happy to help you with that.

Good luck

John

[daviesg6 in reply to John_W]

Thanks John! Just checking I wasn’t taking it too easy and therefore kidding myself more than anything!

[John_W Graduate Ambassador in reply to daviesg6]

Taking it easy is EXACTLY what you should be doing with this program. And with your weight (no judgement) it's even more important. Did you know it takes about 18 months of regular running for the body to become completely adapted to it?

So, be kind to your frame. Don't push at this stage. Stay patient!

[Tasha99 Graduate]

Don’t think about pace! However, that is a good pace 😂

[AngryFlower Graduate in reply to Tasha99]

I agree, that’s a really decent pace