Hello , I am new on running .. I never do it and today was my first time on my life
However, I see that I should enter the speed for my walk and run .. Can you please tell me at what speed I should walk and at what speed I should run on the treadmill
Thanks
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, which will be individual to you and is dependent on your ability to breathe.
Enjoy your journey.
Hope you get good advice and it goes well!
Hello
Good on you for beginning to run.
It's really up to you what speeds you use to begin with, if you haven't done it before that is.
But if you want to walk at a brisk speed then it's usually around 3.5mph or more but if that's to fast to begin with then adjust it to suit you. If you want run, set it up to a speed that makes you run slowly to begin with and take it from there.
When you are on the treadmill, setting the incline to 1 will make it more like walking/running on the ground. Run heel to toe, keep your body upright and look straight ahead if you can.
Best way is to do a session or two on it and you will see how it works, once you are used to it start setting times and distances.
Hope this helps.
Hey! Good for you.
Everyone will be different and speed will depends on a lot of factors, but personally I walk at 3.5mph and “run”(it’s really a light jog) at 5.3mph. I realise that it quite slow and I probably should be going faster, but it’s what I inputted on day 1, so I’m sticking with it. I think to complete 5k in 30mins (the final week 9 run) you need to be at a speed of 6.2mph.
I’m a beginner like you, and am on week 4. If I can do it anyone can!
Hi, it's a question I've asked myself. I usually run outdoors so pace is just whatever is comfortable and I don't have to think about it, but as the nights get darker I may have to run at the gym. I'm just about to begin W9 and 5.3mph (8.5km/h) would be WAY too fast. Suggest you start really slowly (7km/h) and increase if you feel comfy. Although it's called couch to 5k the program is designed to get you running for 30 mins, no specific distance. There's no such thing as too slow
Treadmill speeds - you have to use the ‘Nudge’ technique to set the speed. Some treadmills display speed in mph, some in kph and some just display a number. If you try and put a specific number in (for example 5 for 5mph) then it can go wrong.
So here is nudge technique:
Start the belt going deliberately slow, say setting 1 or 2. Start walking. It’ll feel too slow, and so use the “+” button to nudge up / increase the speed. Keep nudging until you are at a comfortable walking speed. Take a photo of the display so you remember the setting next time. When you are ready to run, nudge up the speed until you just break into a running gait. Find a slow, sustainable pace that you can manage for 1 or more minutes. Try and take another photo of the setting (but you’ll be running so it’s difficult).
Use the nudge technique any time that you get on a treadmill that is a different make/model from the one in your gym. Never assume that you can just set the treadmill to 5.5 (or whatever) just because that is what you set on the machine in your gym.
Good luck!
I've done c25k on a treadmill and this is the best advise. Don't look at other people's speeds, they might be fitter or unfitter, taller/shorter, younger/older... Get on the treadmill at a low speed as MarkyD says and increase the speed until it starts to be hard but not uncomfortable. When it's time to run, just start running and increase/decrease the speed. When I did the first week, I run faster each minute until I found my speed, but in week 3 I had to reduce it to keep going and breathing at the same time... The rule is that you should be able to talk while running, it might be difficult to judge on the first sessions but you can tweak the speed as you progress through the program
What was the speed you choose for run?
The speed I could keep consistently for more than 5 min was 4mph. For the longer runs, I would increase to 4.2/4.4 for the last 10-15min if I was feeling good, and stay at 4 if I was feeling it was a hard day. I couldn't run any slower (I was walking at 3.8mph, which was fast but not the fastest I could walk, and it felt completely unnatural to go any slower during the running part). However I don't know if the treadmill was calibrated, I tried to always use the same one in the gym, if I had to use a different one I had to adjust the speed, so take those numbers only as a probable speed 
Newbie here, just completed first run on a treadmill... Any advice?
Treadmill Transition Run no. 1
First Treadmill Run :-)
Speed on treadmill?
Walk/Run?
