Doing C25k on the treadmill

I am thinking of doing the programme on the treadmill once it starts getting dark at 5pm but unsure of what speed I should set it at and incline if any. Would appreciate any advice? I am about to start week three today so probably will be around week 5 onwards that I may have to do it on the treadmill.

[shelleymcb Graduate]

if you have not used a treadmill before then take it easy the first couple of times & make sure you slow down gradually to a stop or you may feel like I did & feel a bit sea-sicky when you get off, & need to sit down!

my treadmill is in mph. walking pace normally 3.5 then up to 4 once Ive been jogging. jogging anywhere between 5.5 & 6.5mph for me, dependant on how I feel. the recommendation is to have the incline set at between .5 & 1 to mimic running outdoors. I have also found that having a slight incline is easier on the ankles on the treadmill.

I have a second hand treadmill at home & set up a fan to blow in my direction as I find running indoors sooooo hot.

I did all of c25k on a treadmill before venturing outside so you will probably find it easier than doing it the other way around.

& perhaps try & get outside for one of your runs so that you dont lose the outside running, maybe at weekends?

good luck with the rest of the plan. ~x~

[Hidden in reply to shelleymcb]

Hi shelleymcb

Thanks I have made note about the incline and speed. However i HAVE been running outside so far but when it gets dark and/or icy underfoot then I will use the treadmill - I have not been on a treadmill yet. I am going to the gym today ( I have a programme that was designed for me months ago) I lost interest in the gym sometime ago but on reflection can see the advantages compared to a class i.e. you can go at your own pace and stop when you want to - I used to sometimes think I have had enough after 30 mins of my group cycling class but felt awkward about leaving.

[Deryn61 Graduate]

I did weeks 1 to 7 on a treadmill because I was so self conscious and to help me judge my pace but I enjoy running outside so much more (don't mind the cold and the rain) so I am hoping not to have to revert to a treadmill unless it gets icy underfoot.

I have joined a lovely friendly all abilities running group that meets once a week on a well lit athletics track (me! on an athletics track! my old games teacher would turn in her grave as I avoided all games in school!)

On weekday runs I will soon go back to either running around the marina/seafront of Swansea or round a nearby industrial estate where there is plenty of lighting.

Good luck with your runs

[Michigan Graduate]

I did my first run inside on a treadmill today (Week 5 R3) and ran between 4.4 - 4.6 mph. I'm a little worried this is too slow but I'd advise you to just set it at a speed you feel comfortable with - if you've been running outside you should have a pretty good idea of what kind of intensity you can keep up with for the required time. Like other people have said I'm trying to focus on running (at whatever speed I can manage!) for the required time first and then try to work on speed after week 9. Anyway, well done for getting this far

[trjones Graduate]

I did the whole plan on a treadmill and found that having a slight include is better than running on the 'flat'. You can also regulate your pace easier I feel but it can be a bit boring running in doors. However I'll continue until the spring before venturing outdoors