Way too fast!!! Slow and steady wins the race

ICarla

I did C25K on the treadmill. This is a first for me, as I ran outside the first time I did it. Anyway... I was walking at 3.5 and running at 4.5. That worked for about the first two rounds. After that I was exhausted!! Couldn't even finish the workout. Such a let down. Anyone have any settings advice? How's everyone else doing?

bclegg

I'm pretty much at a similar pace - walk at 3.8 and run at 4.5. The first time I tried C25K I thought I had to try to run faster, but learned that first I needed to work on endurance - and I still do. Just do what you can and don't get discouraged. Repeat sessions as you need to. It isn't about keeping to the C25K schedule strictly, but to use it as a tool to help you build endurance and strength. It will come with time, focus and effort.

newtonk520

I walk at 3.8 & run at 4.8-4.9. I've had it at 5.1 and it exhausted me! It's not easy but I move it up & down as I need to while still pushing myself that little extra. I'm not afraid to make sure that I have the endurance to move on to the next week. I give myself permission to repeat days or weeks as I need. My cardio isn't great yet but it will be!

Vorcha

I do 9 kph (5.5 mph) run and 4.5 kph (2.7 mph) walks. Week two really buggered me this week! Dreading my last workout and then moving on to week three. Lord have mercy. My ankles are really starting to hurt for whatever reason too, blah!

ICarla

I'm going to slow it down. Maybe walk 3.5 and run 3.7. See how that goes.

piercedee

I usually do a 3.5/4.5 routine with a 2.0 incline (it makes my shin splints better for the walking part). On W4D1 I had to reduce my incline and I ended up dropping to a 4.4 on the run. I think now that I don't need to have the incline as much since there is so much less walking and I will try the 3.5/4.5 again tonight. I say do whatever causes you to feel like you gave it your all but not quite die. My plan is to try and stick with this speed set and then work on increasing my speed after I am done with C25K.

Flacachica

Since I am just starting out my 2nd week, I'm still going to go slow. I seriously do between 3.0 - 3.2 walk and 3.2 - 3.5 jog. I have a book called "Run Your Butt Off" and they recommend jogging no faster than your walk. Just the momentum of "jumping" each step is exerting more energy than walking. Speed will come later... that's how I'm doing it.
If you want to Google it -- search by "rybo". I think

bijoux79

I'm walking at 3.6 and running at 5

ICarla

Since I am just starting out my 2nd week, I'm still going to go slow. I seriously do between 3.0 - 3.2 walk and 3.2 - 3.5 jog. I have a book called "Run Your Butt Off" and they recommend jogging no faster than your walk. Just the momentum of "jumping" each step is exerting more energy than walking. Speed will come later... that's how I'm doing it.
If you want to Google it -- search by "rybo". I think

THANKS

mrsjones2point0

I do 3.2/4.2 at a 1.5 incline.

4.5 was just exhausting me, although for my 5 min run I did the slow it down to 4.0 to get through it.