Treadmill speed

[RachLB]

Hi. Done 2 weeks of C25k but due to the time of year and availability I’ve had to do all my runs in the gym on a treadmill. I set a gradient of 4 - is this about right? What speed should I be using for the brisk walk and running bits? TIA!!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started..

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace at which you should be running.

A gradient of at least one degree is recommended and if you can handle four degrees, then fine.

Enjoy your journey

[RachLB in reply to IannodaTruffe]

Thanks - the guide is very useful!

[RachLB in reply to IannodaTruffe]

Thanks for the recommendation around the gradient. Not feeling 100% today but needed to tackle W3R1 so instead of dropping the speed reduced the gradient to 2. Found it scaringly OK - we’ll see how R2 goes on Friday!!

[BlueBessie]

Hi, I'm also using a treadmill as I'm just too embarrassed right now to do it outside.

I usually walk at 4.4kmh and run at 7.5kmh. I was doing it at 5 and 8 but I was struggling so put it down. Some people have said its still too fast but I've always been a fast walker and feel like I'm having a slow walk instead of the brisk pace. I would do what your comfortable with. If your struggling to complete runs, maybe go down abit.

[RachLB in reply to BlueBessie]

Thanks for this. If I’m honest the embarrassment/fear of bumping in to someone I know is another reason for the treadmill!! I don’t actually know whether the one I’m using is mph or kph - guess I need to work this out first!! I definitely don’t think I’m going that fast but really don’t think I could do the upcoming runs at those speeds. Still everything I read suggest that pace isn’t actually that important so I guess doing it at any pace is better than not doing it at all!!