I've done this on the treadmill rather than outside for the time being... what is the average speed people have been running at?

[caroline85]

[Legion Graduate]

To be able to cover 5k in 30 minutes you would need to be averaging 10 kph (6.2 mph), but everybody is different, so choose a speed that you can manage. I run on the treadmill at speeds varying from 4.2 mph on some of my earlier, shorter runs down to 3.6 mph on my more recent, long runs. I usually walk at 3.2 mph. I won't be able to cover 5k in half an hour when I graduate, but I can work on speed later. The important thing is to run at a speed that allows you to complete your runs, so whatever speed you run at, be prepared to drop it as you progress onto longer, more demanding runs.

[beatasthma]

I've been thinking about this more lately, approaching week 6 and now I have got over the shock of being able to run I'm wondering if I'm going fast enough. I currently do 7.5 kmph on the treadmill and have kept it at that while the minutes to run increase as I don't want to overstretch and fail. I just worked out today that to run a 12 minute mile I would need to run at 8.2kmph which is what I'll aim for after graduation when I've proved I have the stamina to run for 30 continuous minutes. Interested to know where others are at though.

[happierswimming Graduate]

I use the treadmill for most of my runs, only running in the park after rain when the ground is soft. I find it hard to judge my pace outside but I seem to go the same distance as I do on the treadmill so I guess I'm running at the same speed. I started the programme running at 8.5kph but I could only keep that up for 20 minutes so by the time I got to the longer runs I was doing 7.5kph. Now I'm trying to improve my speed by re-doing the podcasts and running at 7.5 for the walking parts and 8.5 for the running intervals. I also use the stepping stones podcast to see if I can run to a beat which will make it easier to judge my pace when I go outside.

[caroline85]

fab... i've done it all at a running speed of 9.8kmph but i'm on week 7 now and did 20 mins at 9.8 and went down to 9 for the final few. I saw someone say they were far too slow at 7 which made me worry I wasnt that far ahead but I guess it doesnt matter as i'm still going stong, doing 4 runs a week. I got a bit caried away last night and did the 25 minutes as planned then did another 2 and then a final 2 at 11kmph. I was very pleased and for once didnt feel I needed an oxygen mask after

but still not managed 5k... almost there though... keep it up people x

[Whiskydry]

Another one doing it at 7.5kph, I was doing 8kph when the runs could still be counted in seconds, but realised I needed to slow down a little to keep going!

[spike07 Graduate]

I started at 8kph but dropped to 7kph for the longer runs. Currently in week 6. I feel very slow compared to others but I'm pleased I am able to keep going albeit at a snail's pace! I'll work on speed when I graduate, at the moment just happy to be keeping up with the programme.

[Gazter Graduate]

My mission is to do 30 mins at 10kph. But I just cant manage it. The closest probably was the other day, i ran for twenty minutes at 9kph and tried to do the remaining ten mins at 10kph, i only got through five and had to stop.

I graduated I think around 7/7.5kph. A few runs and that quickly creeps up to 8.5kph.

I find the effort required to maintain 10kph is beyond me at the moment. Keep trying, maybe when i'm even lighter

[hannie Graduate]

I am only at the beginning of week 3 but I have been trying to maintain my running at 7.5kmph as I did not want to push myself too hard too early and risk giving up.

My walking speed is 6-6.5kmph and I have been pushing myself on at least one of the running sections per run that I do 9kmph just to see how much I can push myself. I have not been out of breath or gasping at the end of any of the runs which I am incredibly surprised at! So I know there is room to push myself more!

What I would suggest is listen to yourself and not try to overdo it until you are comfortable as you don't want to risk injury or putting yourself in too much pain!

[redfacewoman Graduate]

I agree with the above I walk at 5.5 but with a 6% gradient then "run" at 7.5 or 8 Km on flat was running at 9Km but was tiring too quickley so in my mind if I up the gradient on the walking stage that should compensate, I don't think it really matters as long as we are not sitting on the couch being a spud!

[caroline85]

thanks guys... as i say i'm half way through week 7 and don't know why i didnt get on these blog things ealier. its great to talk to like minded motivated people all doing the same thing.

[Kcalli16]

I'm 13 and run on 10 on the tredmaill