Slow as a tortoise.

[Rainybella]

I started C25K last year on a treadmill , graduated and thought that I could run . Then I went outside and realised I couldn't't run at all .

So I started the programme from the beginning , but outside . I am now on Week 6 run 1 , completed Week 5 Run 3 yesterday ( very pleased with myself ) . The problem is , I am so slow , covering 1km in 11 mins . Sometimes think people walk quicker than that ! How can I get faster ?

[katem2507]

I ran my first run outside but did the treadmill for second as it’s dark by the time I get home and I stay in a rural location. Do you think it’s better to run outside for all runs ?

[Oldfloss Administrator Graduate in reply to katem2507]

If you can run outdoors it is great... I run early... when it is dark... and across fields and the back lanes where it is quiet... Head torch is useful

But sometimes, the treadmill can be really great... I will not run in icy conditions and because I need to get my training in for my next half marathon n March... I have used mine a few times...and was glad to. We just have to accept it is different... I am almost half as fast on my treadmill, as I am outdoors

[Oldfloss Administrator Graduate]

Just keep running... and running more...Outside is so, so different..and the transition can be tricky... From complete control indoors, outside we have little or no control of conditions.

Just run... short runs, 30 minute runs and the lovely, longer, see where you get to, runs. Those relaxed slow long runs, build up stamina, distance, strength and yes, weirdly... speed.

I took a personal speed challenge this winter and the results were amazing. ( The runs evolve),

Be patient, enjoy your return and have fun getting to where you want to be

[LeeU Graduate]

I do both but I had a pace issue when I first started trying to run outside, having a wife who is slower than me and running the program had it's benefits.

The issue, besides pacing can be that running on the treadmill doesn't use the muscles on the back of the legs as you don't need to pull the belt along like you do outside.

This can be a big shock to people and one of the main reasons people find it harder. Terrain is another major issue too, you can control it on the treadmill but you get whatever is there outside.

Don't worry about the speed, just stick with what you are doing, once you get to 30 minutes just do the same as you would on the treadmill, increase the time running and then start doing shorter but faster runs every so often.

[Jayparr1969 Graduate]

Hi I've done most of my running on treadmill but when I complete c25k my fittness will be a lot better than when I first started so will just keep it steady and build up fittness keeping it steady. Happy running