Couch to 5k what speed

[Y80m]

With the Couch to 5k - are there recommended speeds for the walking and running based upon using a treadmill.

[UnfitNoMore Graduate]

The recommendation is at a comfortable, conversational, pace... so you can talk in full sentences while running. Walking should be brisk, so there may not be much, if any, differences in the pace between the two. As everyone is different, there are no numbers that we can give you... if you can’t talk, slow down.

Enjoy your journey, you can do this.

[Y80m in reply to UnfitNoMore]

That’s really helpful. Thank you

[GoGo_JoJo Graduate]

Please do read the guide to the programme, it's full of useful info

healthunlocked.com/couchto5...

Good luck and have fun! 😁

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the easy conversational pace recommended for C25K, which is different for each individual.

Enjoy your journey.

[Fluffiness Graduate]

No set speeds as it is up to the individual and their capacity - as below answers lots of good advice on what you should be able to do at your optimum pace. My advice is slow down if you are feeling tired or about to give up and focus on breathing and then up pace again when you feel comfortable, it is time not distance at this stage so keep going - you can do it.

[Enzosmum Graduate]

On the treadmill warm up at 7.2 for 5 mins on walk fast at 7,6 and warm down again at 7.2. This covers 5k in 42 mins.

[sumovn]

I'm jogging with pace 10 (6,1 km/h)

Very slowly

if I run faster, i can't keep heart rate in zone 2.

Is anyone else run slowly as me?