speed

[zee11]

hi. i have just done my 2nd run of wk 8 chuffed with my progress so far.been doing this on treadmill for me to run 5k in 30 mins at what speed do i need my treadmill at.?

[Nevertoolate Graduate]

Hello there. I don't run on a treadmill, nor would I know what to do even to switch it on, but.... I guess it must be the same as outdoors, 10k per hour. Have I missed something?

[Legion Graduate]

I worked this out this morning, funnily enough. My treadmill is in miles per hour, so to achieve a speed of 10 kilometres per hour (to be able to do 5k in half an hour) equates to 6.2 miles per hour. I'm only doing 4mph at present, but I've only just completed week 1, so I'm happy with that. Best of luck to you.

[zee11 Graduate in reply to Legion]

thats quite fast 6.2 best get my speed up .today i got up to 4.5 im on wk8 r2 normaly got at about 4.1 .jogh/run for 28 minutes non stop now .

[Legion Graduate]

Well done zee. Did you do the extra speed throughout your run and was it much harder than your usual speed? I was going to leave speeding up until later in the programme, until I worked out how much I will need to speed up from my current 'run (ie. more than 50% faster, yikes!). Then I decided I would try and improve my speed as I go, even if it means repeating runs/weeks. However, someone said just leave the speed until later, so now I'm in a bit of a quandary. I do think it would help me if I went a bit faster than what is, essentially, a brisk walking pace though. Decisions!

[zee11 Graduate in reply to Legion]

ive been upping speed on the last few minutes as to finish in a high as laura says lol. think the most important thing is getting my body ready for running for 30 mins at a time and not go like a bat out of hell.and causing injury which is the last thing i want .