Pace Advice

[Laurzmum]

I’ve just started this and I’m on week 4. I have coming from 20 years on a couch !! What is a usual run / walk pace on a treadmill. I’ve been trying 5kph walk and 9kph run but I’m thinking this is too fast as I’m struggling? Any advice ???

[ButtercupKid Graduate]

There is no usual pace - if in doubt, always slow down a little. As you build strength and stamina you’ll be able to increase your pace.

[Ethelbert Graduate]

The advice is to run at a pace where you can hold a conversation, but if some actual figures help ...

I've done the whole programme on a treadmill - started off walking at about 5.7, running at 8, which at the time I thought was slow enough. It wasn't! I've kept the walking around the 5.6 or 5.5 mark. After the first week, I started taking onboard advice about slowing down still further, so I think I did week 2 at 7.5, week 3 at around 7, did a bit of 6.8 around week 5, and have just graduated running at 6.6.

[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...........if you cannot speak clear ungasping sentences as you run, you are going too fast.

Enjoy your journey.

[MarkyD Graduate]

Ignore the actual numbers on the treadmill as they don't bear any relationship to actual pace in the real world. All treadmills are different and what feels comfortable on one when set to 5kph on another may feel too fast or too slow.

Start the treadmill at a slow pace (say 4kph) and gently nudge it up until you get to a comfortable walking pace. The number is irrelevant, but take a photograph of the display to remind you.

Then, nudge up the speed until you are forced into a running gait. Keep nudging it up gently until you settle into a comfortable rhythm (one that you can sustain). Again, the number is irrelevant but take another photo to remind you of the setting. Wait!!!! You'll say "how can I take a photo of the screen whilst running????". If the pace of the treadmill is slow enough, you'll be able to take a photo whilst running. But if you really struggle, then get a friend to take the photo.

Just remember to repeat the same procedure every time you use a new brand of treadmill (say, in a hotel gym). Don't try and use the same settings from the photos on a new treadmill.

[Agentmay Graduate in reply to MarkyD]

That's exactly what I did when I had to start using a treadmill in the house. Now when I can I run outside but for those times when it's not possible I use the speeds I found most comfortable. I find I'm running further outside and faster but I don't want to increase the treadmill as its a constant pace and at least I'm still exercising.