Treadmill speed

[PiginBlanket]

What speed (km/h) should i be setting a tredmill at for runs?

[Instructor57 Graduate]

It will probably be a different speed for everyone !But as a guide , you ideally should be running at what is called a conversational pace .

So you could hold a conversation with someone while running and not having to gasp for breath .

This will put you at around 75% of your maximum heart rate and 80% of your running should ideally be done at this pace .

Hope that helps

[PiginBlanket in reply to Instructor57]

Thankyou

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

Forget any numbers and just make sure you can speak aloud, clear ungasping sentences as you run.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Sfb061 Graduate]

I set mine at 8 to 8.5kph initially. That will give you 5 km in just under 40 minutes

[Frizzbomb67 Graduate]

It’s probably different for everyone and it’s taken me some time to find my pace on the treadmill. I currently warm up and cool down at 6.5km/h which is a slow jog then up it to 7.5km/h in the middle. This gets me to 4K in about 32 mins. I’m currently just inching the speed up each run to get to 4K in under 30 mins.

[nowster Graduate]

Somewhere between 5 and 10 km per hour. That's a very wide range in speed.

But sensibly start at something slow like 6km/h and see how you go. The numbers aren't a good guide. The best measure is being able to speak full sentences clearly while running. If you can't, you're going too fast.

[TheAwfulToad]

Whatever feels comfortable.

I recommend interval training, which gives excellent results at all levels. Start at a walking pace, ramp it up slowly until you're jogging, and then do a couple of minutes all-out. Drop the speed back to your jogging pace when you can't keep up the running pace. Rinse and repeat until bored

[Hidden]

I kind off slow jog and put mine at 6 km/h.

[Tasha99 Graduate]

Use this if you’re trying to convert your normal outdoor pace to a treadmill

depicus.com/swim-bike-run/p...

[Frizzbomb67 Graduate in reply to Tasha99]

This is brilliant! Thanks for sharing.

[Enzosmum Graduate]

Around 8.2 will get you 4km in 36 minutes. I plan to work up to 8.6 to reach 5km as soon as the gym reopens 🙏🏻

[Angielou]

I did not go as fast as any of these suggestions. I tried but I couldn’t maintain a conversation. the fastest I have set the treadmill up was at 5.6 for week 6 run 3. I managed it but breathing was erratic. So since then I’ve slowed down and as well as moving outside. I feel at the moment it is all about the duration and not about the speed and distance. Hopefully that will come when I graduate. I am a 60 year old with dodgey knees and no anterior cruciate ligament. Slow and sure wins the race. Good luck xx

[Catlady2019 Graduate]

I walk at 6.5kph and jog at 7.5 at the moment. Hopefully will increase in speed and distance over time.