What speed should you be running on treadmill? I have been running at 9.2kph 0 incline

[Alan1004]

55 year old overweight guy Just did week 2r1 and felt it ok .

Did Week One twice without rest days ie 14 days week One

Should I do same for week 2 ? Ie 2 weeks of week 2

[jiggles7 Graduate]

Woah! Stop!! Rest days are super important! You are not giving your body time to recover. Skipping rest days is a cardinal sin round here. You are putting yourself at risk of injury and not giving your body time to catch up with the work you are putting in.

If you are completing the runs there is no need to repeat them, move on to the next week. But observe the rest days!!!

I admire your determination but it may be to your detriment in the long run if you keep going the way your going.

So I’ll say it again, observe the rest days. Follow the plan and take on board the advice of the more experienced runners.

I can’t advise on the treadmill sorry, I’m an outdoor runner.

Wishing you many injury free miles.

[Buddy34 Graduate]

I think you should stick to the c25k plan exactly as it says with rest days as you may not stick to it if you don't follow instructions and then be forced to give up due to injury etc . Good luck

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started

This guide to the plan is essential reading healthunlocked.com/couchto5...

Stick to the plan............there is more to learn about running than the average newbie realises..........for instance the fact that the impact of running causes microtears in your muscles which repair and strengthen on your rest days, not while running........hence the need for rest days for new runners.

There is no defined pace for C25K, apart from the fact that you should be able to hold a clear ungasping conversation as you run. If you cannot, you are going too fast.

There are 3 workouts in each week and each is done once. There is no need to repeat, unless you did not complete the previous one. The plan is superbly structured, for very good reasons, and proven to work. Doing too much too soon is a recipe for likely injury.

It is recommended that a treadmill is set to at least one degree.

Enjoy your journey.