I would be interested to hear what pace people are running at? I use treadmill at my local gym. I run at 6km/hour which is a jogging pace, or so it says on the machine!! Towards the ends of the runs I turn it down to 5.5 or 5 if I can feel my legs getting heavy.
I’m currently on W6R3 which is a 25min run with no intervals. Whilst I don’t want to get hung up on my pace I would still be interested to hear what everyone else is running at.
My experience is treadmill is easier/slightly misleading compared to the road. I can hold between 7.5 and 8km/hr on TM for 30 mins but average 7/7.5km/hr on road. If running 30 mins is the goal rather than time and distance no worries. If not I’d move to road training. But that’s just my experience. Good luck.
Yes I heard others mention that it’s a different experience to running outdoors. Running for 25-30mins is my goal rather than distance. I’m almost 50, quite unfit and a few stone overweight so I do run quite slowly.
If running for 25-30 is your goal and not distance, then speed is irrelevant 
Well how fast I complete the distance (usually 3k) is irrelevant but the pace is of interest to me
I only manage around 5.8 as an average over 30 minutes but I've come to accept in life that I tend towards stamina rather than speed - so I find it easier to run a longer distance at my usual pace rather than speed up. That isn't to say it can't be worked on - I'm currently doing a mix of 5km+ runs once a week mixed with shorter faster treadmill sessions. So I'd say that for someone working up to graduation 6km is fine for now.
I don’t do the treadmill... but if I did, my pace is my pace and yours is yours... it’s about going slowly enough to be able to maintain a conversation while doing it... there’s no too slow, slow running develops the slow twitch muscle fibres that are needed for distance running, fast running develops more fast twitch fibres that are used in sprinting... a 5k+ runner doesn’t need many of them, so in the early stages slower is better.
Thanks good advice xx
Treadmill Start easy jog 7.5 kph, increase to 8kph and try to finish last two minutes at 9kph
So do you want to know what pace a 20 year old male is running or an 83 year old lady?
There is a vast range on this forum so comparison is pointless.
You should be jogging at an easy conversational pace, as described in the guide to the plan healthunlocked.com/couchto5...
If you cannot speak clear ungasping sentences as you run, then you are going too fast. That pace will be different for each runner.
Thank you for the link xx
I’m on W3R1 on a treadmill and I do the walks at 5km/h and the runs at 8km/h if that helps
Ceri - seriously, don't be concerned about this. Concentrate on YOUR pace and what *YOU'RE* comfortable at. When you've graduated and then consolidated for a few weeks, then you can start to think about your goals re: speed and distance.
FWIW: my speeds ....
- brisk walk at 6.8km/h
- warm-up jog at 9.5 km/h (but currently around 8 due to being careful post-injury)
- run at anything from 9.5 to a max of 16.6 km/h depending on what type of session I'm doing.
Now then, did that help?
John
I can maybe do 16 km/h, then I crawl at 1.3 km/h 😂
It's about just doing it, rather than pace. I learned on here that talk of pace is irrelevant, and that everyone has their own pace, and whatever it is, is the right pace.
It was nice to know what others were doing, because I thought I was chugging along too slowly. It turned out I wasn't really, and that we are all different in our pace, ability, age and previous experience.
Just completed Week 8 and at the moment my treadmill walking pace is usually about 8.2kph and running is 9.5kph gradually upping to 10k+ in the last few of minutes of the longer runs.
But I have VERY VERY long (and old) legs....
I do 90% of my runs on a treadmill. I would say it largely depends on your stride length and cadence. I run at 7.5-8.5 and try to finish on 9-10 for last few minutes. Don’t try to make big improvements as that’s how I’ve ended up getting injured. I try to concentrate on form now and smaller strides but faster cadence. I’m guessing as I now increase my runs from 30 minutes, my fitness will improve, and shorter runs will gradually get faster.
I used to run at 6 km too, this is my third or fourth interation of the plan and now I run at 8.5 km and walk around 6, I’ve read online though about people who have walked the walking bits and then power walked the running bits, it’s just getting your body used to excercise first and slowly you will build endurance and stamina I absolutely love these runs and I do them on repeat to work on my pace
Yes I’m sure someone’s power walking could be faster than my jogging pace 🤦🏻♀️🐌
But hey ho!! Maybe I am focusing on pace too much.
I’m thinking for an overweight 48 year old that 5-6km per hour is slow but is doable for me
Definitely! Its taken me 2 years to get where i am whereas others could be starting at this pace, hey ho! I think you're right its more important to focus on actually achieving the walks knowing you're pushing yourself than concentrating on pace, that can always be improved after you graduate
Just read all the replies with interest as tomorrow I’m going to use the treadmill at the gym for the first time! I completed all of C25K outside, and recently ran my first 10k, but we joined the gym for the foul winter weather and I need to give it a go!
I’m not a fast runner at all (me = 🐌) with my 5k PB being 37.02 at parkrun and my 10k being 1hr 26m, granted taking it super easy as I wanted to make the distance, but I’ve no idea about treadmills!
Thanks for asking the question, it’s helped me too! 😀👍🏃♀️
Thank you. I keep looking around for other likeminded 🐌 like me! They’re all regular gym bunnies and seem to be blasting out their runs. I think that a jog is about 6km per hour and a run is 9km per hour
Brilliant, thanks. Will set it somewhere around 7 tomorrow and see what happens!
I love running slowly because I love running and want to be able to enjoy it. I don’t consider busting a gut my idea of fun - but everyone’s different and some love that feeling! During my long haul 10k I literally loved every moment!
SnailsRUs 🐌❤️🐌❤️🐌
😂 haha love it. Wonder if there’s a T-shirt out there for us
Wouldn’t that be great? I secretly think it would sell well! 🐌🐌🐌🐌🐌
Well I would buy one
And me 🙋♀️
Ahhhhh! Ahhhhhh! Kilometres have taken over the world. Bring back the good old mile. Just joking - but this is getting a bit technical just stick to achieving your time target at a comfortable pace. And then after graduation we can start to turn into Professional runners
Chatty pace
Week 6 Run 3 - advice on pace
Struggling with pace!
Maintaining Pace... tips please..
