Treadmill

[I_can]

Hi!. I just finished week 4 and last run I had to do it indoors on the treadmill due to the weather but I didn’t know even how to set it up properly as it changes from walking to running few times. what is a good pace to set up the machine ?

[Markco93 Graduate]

I always use quickstart or similar and set a constant speed, try around 6.5 kph initially and then work up or down from there. The other really good tip I had was to put 1.5 degrees incline on, as this simulates running on the road.

[I_can in reply to Markco93]

Thanks! I will try around that range today!

[pete_be_healthy]

For the walk portion I used 5.5kph and then for running 8kph or above depending on how I was feeling.

After I 'graduated' I did the active 5 to 10k programme and at that point my jog was 8kph, my steady run was 9kph my tempo run was 10kph and my fast run 11kph, although I was very slow (and did get PF at some point). As you can tell I like structure but basically whatever works for you. I'm a big advocate of keeping it slow

[IannodaTruffe Mentor]

The pace to set the treadmill at is one at which you can speak aloud, clear ungasping sentences as you run, as explained in the guide to the plan.

Your pace may not be the same as others, so forget about numbers.

A gradient is a good idea.

[I_can in reply to IannodaTruffe]

Thanks! It was just to have an idea as it was the first time using it but I will see which speed I feel comfortable with