C25k - How fast do people walk/run?

Tacklewasher
Tacklewasher Posts: 7,122 Member
edited November 14 in Fitness and Exercise
Curious as to what people do for the walk and run speeds in the C25K when starting? I know there isn't one right answer, but just wondering what people do start?

I'm doing the warmup/cooldown at 2 mph, walk at 3 mph and run at 5 mph.

Replies

  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Just looking back at my records in Strava from when I did C25K, I seem to have done the running intervals at 5min/km and walking at about 8min/km. So running at about 7mph and walking at about 4/5.

    When I was later in the programme, so the 12 min and 20 min runs I'd slowed my run pace to 5.5 min/km.
  • lorrpb
    lorrpb Posts: 11,463 Member
    My walk and run speeds were about the same. 5 mph is too fast for most C25K beginners. If you start to struggle, slow down!
  • AmandaDanceMore
    AmandaDanceMore Posts: 298 Member
    What is comfortable. I've been kinda herky-jerky getting going with a consistent running program, so my goal is first to be able to sustain a jog/run. Once that happens, I'll work on improving the pace.
  • LenGray
    LenGray Posts: 858 Member
    I'm trying to work up to C25k and I don't go very fast at all. Probably 2/mph for my warm-up, 3/mph for the walk section and maybe 4/mph for my run. I've even had to slow that down occasionally to keep from hurting my shins near the end of my workout.

    It may not look much like running, but as long as it feels like it I suppose it counts :lol:
  • rks581
    rks581 Posts: 99 Member
    edited January 2017
    Do what you can. Like LenGray said, if it feels like running, it counts as running for your body. Every step counts... before long you'll start noticing you can go faster and further.

    My usual speeds are 15:00 / km (2.5 mph, 4 km/h) for recovery, 10:00/km (3.75 mph, 6 km/h) for walking, 8-9:00/km (4.4 mph, 7 km/h) for low intensity, and 6:00/km (6.2 mph, 10 km/h) for running. Sometimes I run a little faster if I can. Right now my limiting factor is getting shin splints (ow!), my breathing and heart rate don't get very high.

    BTW I think in metric and my training app, Endomondo, is set up in metric, but the cardio machines at the gym are all in miles despite the fact I'm in Canada. I have to manually change it each time. You have to watch out and make sure you're on the right setting because 6:00 /mile is much faster than 6:00 /km!

    Oh yes... don't be discouraged if you have to restart C25K several times. I often can't run for a while due to weather and I have restarted the program maybe 5 times. I don't think of it as giving up, I just need to restart to match my current progress. It's a good program and will get you to where you want to go. Even if you never run a 5K you will get all sorts of benefits from the program.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    4.5 is like a magical trot speed for me. I can do segments of my runs at 5 and sometimes above but I can sustain 4.5 for a whole 5k without too much of a problem. It feels like you could aaaaalmost power walk it, depending on the incline.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    I don't do C25K specifically - but i'll do treadmill workouts with slow/fast intervals - normally warm-up is between 3-3.5; 4.0 walk and then run is 6.0+
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    My treadmills intervals, which I've been doing for a month or so, go between 2 and 5. So a min at 2, then a min at 4, then 3 then 5 until near then end when it is back to 2 & 4. Was doing that for 35 mins, so week 1 of C25K was a bit of a step backwards. But week 2 is longer running and I did that this morning fine.

    Trouble is, my treadmill doesn't have 3 & 5 mph on it. So I'm constantly hitting the 6 mph button, the set speed button and then the speed down button 10 times. Then the 2 mph, the set speed and up 10 times. I really wish I could program my treadmill to do what I want ahead of time. It will be easier when I can walk at 4 and run at 6, but I can't yet.
  • jemhh
    jemhh Posts: 14,261 Member
    edited January 2017
    When I was doing C25k the first time when I was overweight, my run was around 4.25 mph. The second time, at a healthy weight, it was around 5 mph. Most people who are struggling with C25k need to slow down.
  • Kerriecandothis
    Kerriecandothis Posts: 10 Member
    I do 6kmph walking and 9.5 running :)
  • RWayne48
    RWayne48 Posts: 68 Member
    I've been doing 3mph for the walk and 4mph for the jog section. I do need to take it down a notch though -walking stairs is a little painful this morning- I'll back it down to 3.5 or 3.8 - whatever gets me at a good brisk walk.
    I also worked at 1/2 week intervals :smile: doing 1/2 the number of intervals and and walking the rest of the time to hit a 25-30 minute session. The following week I do the full number of intervals. It will take me 2x as long but with some of my prior injuries (back, knee, foot, shoulder) I need to see how the body reacts and this tactic usually works for me.
  • mrramsey1969
    mrramsey1969 Posts: 46 Member
    Your race your pace! The point is to complete a 5k then improve on your time / speed. Do what feels good for you.
  • Philtex
    Philtex Posts: 1,231 Member
    Tacklewasher wrote: »
    I'm doing the warmup/cooldown at 2 mph, walk at 3 mph and run at 5 mph.

    I like to say that for C25K if you can run any slower you are running too fast. My pace changes from a walk to a run around 4mph. YMMV.
  • Philtex
    Philtex Posts: 1,231 Member
    Quoting mph figures sounds like you are running on a treadmill. I use the TM a lot. As you progress running you will want to start thinking of pace in x-minute miles. For example, 6mph is a 10 minute mile pace. Also looking ahead, a GPS watch (Garmin is the standard) will help you run outside. Welcome to the world of running!
  • ChristinaWIseman84
    ChristinaWIseman84 Posts: 1 Member
    edited January 2017
    C25k is my faaaav training program!!! That's how I started! a 12min mile is EXCELLENT for a beginner runner. Its not awesome to start out too quick because you will get discourage as your endurance diminishes. PLUS it becomes so relaxing, and stress relieving to run at a slower pace, and really just enjoy your surroundings. Best of luck! I went from not even able to run 5 doors down to running 13 miles like its nothing! I love it! PS--- running outside is much more satisfying (I think) then the treadmill!
  • Amanda_1973
    Amanda_1973 Posts: 28 Member
    Got a question regarding this app, C25K, I've been using it for a week about to head into week 2; day 2 and it wants me to pay for the upgrade which is fine it's only 6.99, but is there one for C210K app, what happens when the 8 weeks is up and you want to carry on with the C25K app? Any suggestions if I should stick with this one, change it up, if so to which one do you recommend? I'm not a 100 % sure I want to stop at 5K.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    Amanda_1973 wrote: »
    Got a question regarding this app, C25K, I've been using it for a week about to head into week 2; day 2 and it wants me to pay for the upgrade which is fine it's only 6.99, but is there one for C210K app, what happens when the 8 weeks is up and you want to carry on with the C25K app? Any suggestions if I should stick with this one, change it up, if so to which one do you recommend? I'm not a 100 % sure I want to stop at 5K.

    Which app? I've got the Zenn Labs one and it isn't bugging me about paying.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    Philtex wrote: »
    Quoting mph figures sounds like you are running on a treadmill. I use the TM a lot. As you progress running you will want to start thinking of pace in x-minute miles. For example, 6mph is a 10 minute mile pace. Also looking ahead, a GPS watch (Garmin is the standard) will help you run outside. Welcome to the world of running!

    When the ground doesn't look as white as it does now I'll move to outside. But I'll be most of the way through the program before then. For now I've got a TM in the basement.

    I've got a Garmin VivoActive HR which is a GPS activity tracker (not a pure running watch, but better suited to my activities).
  • MonicaA2013
    MonicaA2013 Posts: 753 Member
    @Tacklewasher .. The C25K program was set up to help you get used to running. SO, as long as you are not over doing it then you are fine. IF you have any pain during your running then slow it down. If you feel you can push harder then give it a shot and see what happens. The idea is just to get you going.

    @Amanda_1973 ... There are plenty of apps out there that do not charge for the C25K or the 10K programs. GO to the app store and search FREE c25k apps and choose from them.

    Best of luck to you both and enjoy the release you will get from the peace and tranquility of running.
  • indiacaitlin
    indiacaitlin Posts: 691 Member
    When I was doing it on a treadmill I walked on 5km and ran on about 7km with a really small incline.
  • FasterBehr
    FasterBehr Posts: 16 Member
    I started C25K with 6.0kmh walk and 7.0kmh run intervals. I now run at 8.2kmh but it feels much easier than it used to at 7.0 when I started out!

    For context however: I'm happy with not pushing the speed element as I'm concentrating on improving resilience and endurance; I followed the wisdom of other C25K posters here and really focussed on taking it slowing and building up. I started out at over 300lbs and have remained free of injury so the approach works. I now run 3-4 times a week and average 12-16 miles. Now at 248lbs thanks to a running and a consistent calorie deficit #runningislifechanging.
  • MagBird1103
    MagBird1103 Posts: 12 Member
    On treadmill:
    Walking at 3.5
    Running at 5.5

    (This is my second time doing C25K. Completed it first running at 5.0 and now I'm going through it again at a faster pace in hopes of improving my 5k time)
  • guacamole17
    guacamole17 Posts: 109 Member
    I walk at 3 on the TM; jog at 4.4 for the time being. I just finished week 6, day 1 this morning.

    When I'm outside my pace is slightly faster overall, but with the cold bothering my lungs, TM or nothing for now. Unfortunately.
  • yayamom3
    yayamom3 Posts: 939 Member
    I'm doing it on the treadmill right now. I walk at 3.5 mph and run at 4.6 mph.
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