C25K treadmill speed when running

NurseNatalie2011
NurseNatalie2011 Posts: 281
edited September 22 in Fitness and Exercise
I want to try to this a C25K program that I found online but here are no speeds on the chart though. When I walk on the treadmill I normally do 3.7mph and will use that for the walking portion of the workout. Anyone have any suggestions for a running speed? I really don't run on a regular basis, so I am at a complete loss! I would apperciate the help!
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Replies

  • Sinda
    Sinda Posts: 13
    I'm also doing C25K, i walk at 3 mph and run at 6 mph, but honestly, i think you should just do w/e is comfortable for you. i'm on my third week, going strong, but i know i might have some weeks that i'll have to repeat because i'm really not that great at running. lol
    i guess just think of the program as an outline. my goal is to be able to complete a 5k at any speed. and then when i'm comfortable with it, i'll increase my pace. i hope this helps. lol :)
  • balfonso
    balfonso Posts: 370 Member
    I usually walk 3-4mph too and all I can manage is 5.9-6.5mph when running (well more like jogging). I can't run/sprint.

    The Couch to 5K does really work though! It built my stamina!

    Have fun! :smile:
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    I agree with Sinda - do what you are comfortable with. I can tell you that I've completed C25K and I don't think I could sustain 6 mph for a whole session! I can comfortably run at about 5 to 5.5 mph, and am working on increasing my endurance. You'll have to experiment and see what speed you can maintain for the C25K intervals.

    Good luck! It's so worth doing - I've done 2 5ks since completing C25K and have signed up for a 10K. Goal is to do a half marathon in October! (And I'm someone who used to say I hated running...)
  • AnaNotBanana
    AnaNotBanana Posts: 963 Member
    I agree with Sinda. Run at the speed where you're comfortable. It's good to run on an incline if you're going to be starting on the treadmill. A 1-2% incline is recommended to help make the transition to running outdoors easier. When I started the C25K program I ran on the treadmill at 4 mph at a 5% incline and walked at 2 mph. When I started running outside it translated to a 12 minute mile at my first 5K. It's always better to start out slow and build your speed. If you try going too fast you run the risk of an injury. Also if you start off too fast and can't finish it can be very discouraging. Start out slow and then once you have built your endurance you can work on speed.
  • elainecroft
    elainecroft Posts: 595 Member
    The great thing about C25K is that you can do it at whatever speed works for you. I did it at a slow/moderate jog, but I know people who did faster running or walking only. I started with C25K and loved it so much that a year later I ran a 1/2 marathon! I would recommend starting out at the treadmill speed that you are used to, and try to bump it up each workout until you get something that is difficult but not impossible. The whole thing about C25K is to make sure that you can finish each workout, even if you have to slow down to walking - the most important thing is to just keep going! :)
  • JMun
    JMun Posts: 409
    its totally different for everyone.

    I actually just ran my first 5K on New Years Day thanks to C25K :noway:

    I usually walk at 5-5.5 and run somewhere between 6.7-7.5 depending how I'm feeling.

    My suggestion is to get a heart rate monitor (if you don't already have one) and use your heart rate to determine your speed. Thats how I started and it works really well for me. In fact I still use my HRM to help me keep my pace when I'm running.

    Good luck with C25K! Remember that your recovery days between runs are just as important as your running days. Stretch Stretch Stretch!
  • genholly
    genholly Posts: 2
    Hi there,
    I would suggest walking on an incline of 1.5-2.0 at 3.8-4.2 first.

    Unless you are used to running, I suggest this alternative because it's better for your joints and increases your heart rate.
    Let me know your thoughts! Gen
  • NurseNatalie2011
    NurseNatalie2011 Posts: 281
    Thanks everyone! I will see what I am comfortable with when I am at the gym. I like the incline idea. I enjoy walking at an incline so I will for sure try that! Thanks Ananotbanana and genholly for the tips on incline! I will probably start this next Monday (I have a bad kidney infection now and not up to much!) Happy New Year!
  • sofaking6
    sofaking6 Posts: 4,589 Member
    I walk at 3.5 and run at 5-5.0, on a .5% incline. One time I bumped the incline up to 1.5% and my hips seized up and I had to stop working out completely! So...like others have said, just see what feels good for you...good like pushing it but not hurting.
  • gailygail99
    gailygail99 Posts: 582 Member
    i would like to start this also and have the same question. if i am going to walk for about 30mins i can only go about 2.5mph. if i am just trying to get a mile in i can go 2.7mph. i do have a little incline on as well. i have never tried to run on it though, or even jogged. scared to death,. any suggestions?? :huh:
  • sofaking6
    sofaking6 Posts: 4,589 Member
    i would like to start this also and have the same question. if i am going to walk for about 30mins i can only go about 2.5mph. if i am just trying to get a mile in i can go 2.7mph. i do have a little incline on as well. i have never tried to run on it though, or even jogged. scared to death,. any suggestions?? :huh:

    Anything over like a 4.2 or so is jogging speed for me. I'm short :) Just increase the speed until you are jogging..you will be FINE!! If you freak out you can always put your hands on the side rails and push up to get your feet off the mill and onto the sides. It's only a big deal until you do it once, I promise!:bigsmile:
  • healthysew
    healthysew Posts: 105 Member
    bump!
  • OneBryteSmile
    OneBryteSmile Posts: 808 Member
    bump
  • hush7hush
    hush7hush Posts: 2,273 Member
    Yeah, I focus on endurance more than speed.

    I do my c25k with an incline of 4.

    I walk at 3 mph, jog at 4.5.

    I plan to do the c25k program a few times over. Increasing speed each time.

    Endurance first, speed second. For me, anyway.
  • kRpRpLgRl
    kRpRpLgRl Posts: 59 Member
    Bump
  • nicehormones
    nicehormones Posts: 503 Member
    I tried this on a treadmill while listening to a c25k podcast. I had to start slow, as I am just getting in shape again. I did 3mph for the walk portion, and then moved to 4.2 for the jogging/running portion. It might be slow, but it works for me as I get better at it.
  • Lindseysund8
    Lindseysund8 Posts: 69
    Bump
  • thewestwifey
    thewestwifey Posts: 50 Member
    Great info! Saving for later :)
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    I walk at 3.5 MPH and run at 4.5 MPH. But if I feel especially tired I slow down.
  • missquela
    missquela Posts: 60 Member
    I walk at 3.5 and run at 5-5.0, on a .5% incline. One time I bumped the incline up to 1.5% and my hips seized up and I had to stop working out completely! So...like others have said, just see what feels good for you...good like pushing it but not hurting.

    me, too. I try to run my first and last minute at a 6, and try to keep my walking pace at 3.5-4.0 but this is my general speed!
  • iLose2Gain
    iLose2Gain Posts: 138 Member
    Warm up @ a 3.4, Run @ 5.5, Walk @ 3.8, Cool Down 3.2
    No incline
  • HWeatherholt
    HWeatherholt Posts: 283 Member
    I am using 3.5 a brisk walk and 4.5 a slow jog. Once I vpcan get through the entire 10 week program, I'm going to work on increasing my speed.

    I've done the program several times. Having never completed. Im on week 5 now and feeling a lot better about it. In addition I'm working my way back through once again doing week 1 starting at. 0 incline and working up to 4 or 5, in .5 increments - I'm at 2 now - to increase my endurance and help with hills/inclines when doing 5ks, which I found to be an issue for me.
  • dbevisjr
    dbevisjr Posts: 183
    5mph is a 12 minute mile and that is about where I started. It's a comfortable jog. Try it and if it is too easy for you then speed it up on the next workout.
  • okeedokee5
    okeedokee5 Posts: 46 Member
    When I first started C25K, I was going too fast (about 6mph) and was getting burned out really quickly, and wondering why the whole thing wasn't working. A friend of mine told me its ALL ABOUT PACE and to slow it down, and I'd be surprised how long my endurance would last for. I slowed it way down to about 4.8mph (equaling a 12 1/2 minute mile) and my endurance quickly increased. I ran my first 5K race this past weekend, and will now focus on upping my speed AND endurance. I just upped it to 5.1mph (11:45mile) for endurance, with sprints of 6.1mph for 1 minute at a time.

    My walking speed is usually around 3.5.
  • jsidel126
    jsidel126 Posts: 694 Member
    If you are serious about running 5ks at the end of the c25k program, I suggest you run at least one of the weekly workouts outdoors. You will run a level school track slower than the treadmill speed you may be accustomed to. Then normal 5k routes include hills, temperature, weather, etc, you need to deal with that are not present in the gym. Many 5ks encourage entering weeks prior to the actual race date by offering discount entrance fees.

    I am on W8 and running 12 min miles for ~40 min. Starting to add speed intervals into my normal workouts to improve my overall speed.

    Good luck!
  • squigglypuff
    squigglypuff Posts: 279 Member
    so glad i found this because i've been wondering the same thing! i did w2d1 today, walking at 4mph and jogging at 5.5mph. last week i tried "jogging" at 6mph and i got so out of breath and upset with myself, so this week i decided to go a little slower and it worked much better for me. last week i did the incline at 3 and today i started it at 5 but pushed it down to 3 for the cool down lap. so far, i've gone about 2.25 miles per session. i feel a little embarrassed because that's over 13 minutes for a mile, and i used to be able to run twice the distance in that amount of time. i can't wait to get back to where i used to be!
  • usera1365
    usera1365 Posts: 146 Member
    bump
  • youmfpnow
    youmfpnow Posts: 10
    I was doing 3mph walk and 5mph jog up until week 4 day 2. Now I have to drop it down to 4.5-4.8 to get thru the workout. Might need to go lower to keep my heart rate in the right training zone. No big deal, the pace will get better over time. Dropping 80 more pounds should help :)
  • TosaDana
    TosaDana Posts: 47
    Start off "slow" to set your cadence. You'll know what's comfortable for you, and as you get used to it you'll be able to increase speed.
  • the_scream_queen
    the_scream_queen Posts: 7 Member
    Agree, just play with different speeds to see what you're comfortable with. I'm a fairly experience distance runner, (mostly halfs, one full) albeit on the slow side, and I walk at 4.2 and run at 5.5. Right now I'm working on speed instead of distance so I'm hoping to increase that running speed to around 6.0.
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