c25k: Treadmill speed & Nutrition

ceaton80

Hello everyone! New to the forums, new to running, new to all of this excersise stuff! I've shredded the easy fat, just working on fine tuning now!

I just completed week 4, day 2. I am starting to question what speeds most people typically are running at? I walk 3mph, run 5mph, if i'm feeling up to it, I run at 5.5mph. So what do you run/walk at?

Other question I have is before and after nutrition. I mean, with the c25k program, is it even that critical to have some kind of recovery food etc?

Thank you for your input!

Lucinda1013

i usually walk at 3.0. I haven't gotten up to running yet

ceaton80

Anyone else? I Just finished week 5! I'm running at 5mph, walking at 3mph. Feels good, I think i'll keep it, but i'm curious of others.

Runningirl7284

Running at 5-5.5 is great for starting out! I personally walk at 3.5 and run anywhere from 6.5-7.5. I drink a protein shake after workout every day! It is great to have some protein so you can maintain muscle and burn fat

kyrstensmom

I finished C25K in December. I did most of my running outside, but on days I had to use the dreadmill, I walked at 3.5 and ran at 5.5 or so. I didn't do recovery drinks, etc., until I was almost at the end.

smbyrd13

On my treadmill, I typically run between 6.3 and 6.7. I have a tough time running much slower than that. I feel like I just can't get into a good rhythm and feel awkward. Good luck!

ShandiH

I usually walk somewhere between 3.5 and 4.0 mph. When running I am between 5.0 - 5.5 mph, 6.0 if I really want to push myself. My thinking is that to run a 5k in 30 minutes I'd have to run at 6.0 mph. Not there yet but getting there.

jessicajoy87

Walk 3 for the warm up and cool down then jog 5 and walk 3.5.

dmouse0225

I haven't been following the c25k, but started jogging about 3 weeks ago. I have been trying to get an average of 3 miles jogging in probably 4 days a week (sometimes I can do it straight through, sometimes I walk/jog/walk/jog). Typically I walk at 4-4.3, jog at 5.3-5.7. Seems to be a good speed for me for now, but hoping to gradually bump it up!

ScatteredThoughts

On my treadmill, I typically run between 6.3 and 6.7. I have a tough time running much slower than that. I feel like I just can't get into a good rhythm and feel awkward. Good luck!

I know the feeling. My stride feels decent at 6mph, but around 5mph it seems too choppy. I do the walk portion at 4mph.

I usually try to get on the treadmill shortly after waking up, so breakfast is my recovery meal.

karisma81

I walk at 3.5 but only run at 4.5 (I have short legs so this is a comfortable running pace for me). I wear a heart rate monitor and if I run any faster than this my heart rate goes really high.

Just started Week 5 Day 1 and it killed me . Maybe that's because I just started doing strength training - full body compound exercises like wall push ups, sit ups, squats etc. I figured if my legs, glutes and core are stronger, it will ultimately help me with running.

Yankees_27

Injured my knee during week 3. Planning on starting week 2 back over and proceeding to week 3 again.

I was walking 3 and running/jogging at 4. Good luck on the program. Definitely a great feeling after finishing each session.

craziedazie

I'm walking at 3.5/running at 5. Just got done with week 2.

Lozze

I walk at 5.5km/3.4mph and run at 7.5km/4.5mph. I've never run before this.

ansonrinesmith

When I did C25K, I was walking at 3 and "running" at 4.5 and that was in October 2011.
It is going to be a big difference based on your size and fitness level, so take that into consideration.

ceaton80

Thanks for all the input! I do feel kind of awkward running at 5, I might try a bit faster to see if I can get a better rhythm. Just finished week 6 day 1. Week 5 was a huge challenge and I'm completely surprised i go through it like I did! I havent figured out any nutrition stuff yet, shakes and all that jazz....I am planning on starting P90X soon, so that will be my guide I guess!