Treadmill people (or outsiders) - what speed do you run?

[Minuette]

I'm on week 3 and I run at 7.5 km on the treadmill, this is very comfortable for me so I'm thinking of upping it. Don't really know whether to leave it at this speed and be comfy on the runs or up the speed and push myself a bit more.

Any ideas?

[andystev Graduate]

I think it's more about how you feel than running at a specific speed. And, I like to mix it up. My 5 day a week shedule (that I'm not running yet...) looks like this:

Tue: easy pace

Wed: Intervals (easy pace / sprint) This is gut-wrenchingly tough!

Thu: medium pace

Sat: race pace

Sun easy pace (long run)

I'm absolutly convinced that intervals are the key to speed improvement. Distance improvement is all about running, y'know, further.

[andystev Graduate]

Y'know, my train of thought started with "don't worry about speed until you've completed week 9". Quite how I ended up where I did is beyond me!

Anyway, really, don't worry about speed just yet, run at a comfortable pace. Once you're doing half an hour 3 times a week, then it's time to think about pushing the speed.

[blueboots Graduate]

I'm with andystev's second comment but it is still an interesting question. I guess some of us can't expect to reach 5K as quickly as others for various reasons such as age, weight and fitness level at the beginning. I do my first post 9 week run today and know I have quite a way to go before managing 5k in 30mins. I do like a challenge.

[MaryAB Graduate]

I wouldn't worry too much about the speed. Once you can run the 30 mins then you can start speeding up a little. If you push yourself too hard its easy to lose your motivation and you doing so well that'd be a real shame

I usually run outside but have done some on the treadmill when it was icy. I had it at incline of 1 and speed of 8.5.

If you can go outside I would really really recommend it! You will run at a more natural speed and at least have things to look at!

[Minuette Graduate]

Yes I suppose going at an easier pace is better than nearly killing myself by running too fast so I think I'll take it easy and concentrate on completing 30 mins running which is my goal anyway, rather than doing 5k in 30 mins which can come afterwards

Thanks everyone

[jag13]

I walk at 6 km/h and run at 8 km/h - I think the key is what suits you and what your comfort level is, this has worked for me

[nutorun Graduate]

I run at 7.5 km on the treadmill, i try and push it up to 8 km for my last couple of mins. My aim at the moment is to complete C25K, then work on my speed.