Couch to 5 K treadmill questions

tlnurse
tlnurse Posts: 229 Member
edited December 2024 in Fitness and Exercise
Hi all,

Am starting Week "6" of C 2 5K this week......can't believe it! ....as I've NEVER been a runner!!!

I am not sure if I am running/jogging fast enough on the treadmill. What speed should I be striving to run at in order to actually do the 5 K by week 9 in a "5 minute warm-up walk, 30 minute run, 5 minute cool down walk"? Please HELP!:blushing:

Replies

  • tlnurse
    tlnurse Posts: 229 Member
    Doesn't anybody have the answer?
  • jenniferstanton
    jenniferstanton Posts: 132 Member
    I think 6mph is a ten minute mile. Also I heard from a celebrity trainer that you should set the incline to at least 1 to mimick a road. Does this help?
  • jpbgrad98CHANGED
    jpbgrad98CHANGED Posts: 113
    I've done the program before (doing it again now because it has been several years), but I wasn't ever focused on speed. For me, the goal was always just to finish... Even when I did a 5k, it was just to finish non stop. I had planned on going back and doing it again, focusing on time and speed, but, it de-motivated me. I just liked the fact that I was never a runner and now I was running a 5k! Sure, people were faster than me and finished a lot sooner, and sure, people were doing better in the actual program, but I was moving!!!

    So, in my opinion, go at the speed you feel good at. Challenge yourself sometimes, just to prove to yourself that you can do it, but overall, just enjoy the fact that you are running!!!
  • ixap
    ixap Posts: 675 Member
    6 miles per hour will get you a 30-minute 5K. but don't feel like you have to do that. If you do it a little slower, just keep adding intervals after the 9 weeks and you'll be at 5K in no time. I would guess many if not most new runners can't do a 30 minute 5K their first time, and that's just fine. You will get faster and faster.
  • dad106
    dad106 Posts: 4,868 Member
    I wouldn't worry too much about speed.. I'd be more concerned with finishing the 30 minute interval.

    When I run outdoors, I run about a 13 or so minute mile.. and I finish the distance and then some in the time allotted by the program.
  • tlnurse
    tlnurse Posts: 229 Member
    Thanks for your help guys........will keep on keeping on!......maybe I'll be a runner in the end!
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    running outside and running on a treadmill are two very different things. kudos on you for getting this far, but if i were you, i'd start taking it outdoors.
  • jpbgrad98CHANGED
    jpbgrad98CHANGED Posts: 113
    running outside and running on a treadmill are two very different things. kudos on you for getting this far, but if i were you, i'd start taking it outdoors.

    ^^ Yes. If you can't make it outside, at minimum increase the incline of the treadmill by 1 or 2%.
  • moonlightturk
    moonlightturk Posts: 398
    running outside and running on a treadmill are two very different things. kudos on you for getting this far, but if i were you, i'd start taking it outdoors.

    I'll be taking your advice....
  • knittermom07
    knittermom07 Posts: 94 Member
    You already are a runner because you are running!
  • robpett2001
    robpett2001 Posts: 320 Member
    and by the way, give yourself the credit you've earned already...you ARE a runner!
  • WildcatMom82
    WildcatMom82 Posts: 564 Member
    I think my pace the first time I did it was 5.3-5.5. I started slow so I could finish. Once I finished the program on the treadmill I was able to start jogging longer distances out on the sidewalk where before I could never get far. Once I made that adjustment speed came naturally on its own. Fantastic job sticking with it so long, you'll get there!
  • robpett2001
    robpett2001 Posts: 320 Member
    DOH! Jinx, knittermom07! :)
  • Aviendha_RJ
    Aviendha_RJ Posts: 600 Member
    I did the same program. I ran at 5.8 on the treadmill. Then I was planning to do the Bridge to 10k... & a friend told me to just drop my speed & RUN for 60 minutes.

    Which I did. I slowed my speed to 5.0, & just DID it one day. That was kind of IT. I'm pretty proud about that. But at the same time, I don't have the speed that I used to have to do that 60 minutes. I can only manage about 37-40 minutes at 5.8 before I have to drop to 5.0 again.

    I'm working on my speed now... but I'm still only running every other day 60 minutes treadmill.

    I STRONGLY recommend that you have REALLY good music on your iPod, & bring an easy-access water bottle (none of this twist-top metal stuff...) I use a rock-climbing bottle I picked up at Costco... It's spill-less, & one-touch button-press to drink. VERY important not to take more than a couple of sips every 10 minutes or so, because if there's enough for it to slosh in your stomach, you'll feel sick on the treadmill.

    I do agree with the incline... 0.5 to start works well, working up to 1.0.

    Good luck!
  • rlmadrid
    rlmadrid Posts: 694 Member
    Thanks for your help guys........will keep on keeping on!......maybe I'll be a runner in the end!

    You're a runner the moment you run just to run. You can lose weight lifting, walking, or eating less. You don't need to run. You run because you want to, thus you are a runner :smile: Congratulations on your continued success!
  • rlmadrid
    rlmadrid Posts: 694 Member
    You already are a runner because you are running!

    :flowerforyou: You beat me to it!
  • jpbgrad98CHANGED
    jpbgrad98CHANGED Posts: 113
    And I completely forgot to say great job on making that far! Keep up the awesome work on it. No matter the speed, you are up and running, moving, and exercising!
  • jenniferlynn12
    jenniferlynn12 Posts: 87
    I've done C25K on treadmill and tried to go too fast at first and couldn't do it... then read on their site that you should go as slow as humanly possible... it even said, "if you can go slower, you're going too fast"-- the goal is to get you able to run that long without stopping... i did it at 4.5 on the treadmill... you can increase later once you get the hang of it. I'm training for a half now (outside mostly) and I still just try to finish the runs without stopping rather than worry about how fast I am going. Best wishes-you're doing great!

    My favorite quote-- "Even the slowest runner is lapping everybody on the couch" :)
  • sds76
    sds76 Posts: 215 Member
    I found this C25K treadmill version online. I walk on the treadmill or outside daily and thought about trying C25K as well.

    I'm not sure where it's from so take it with a grain of salt, it's just something I found. But I will also keep my incline up when on treadmill.

    http://www.c25k.com/c25k_treadmill.html

    edited to add: I think the above poster might have read this as well and it mentions going SLOW
  • dbevisjr
    dbevisjr Posts: 183
    I finished the C25K in April but I ran outdoors. The thing with doing the time option instead of the distance option for the last 3 weeks is this. Unless you are running a mile in 9:39 you won't reach 5K. That works out to 6.2 mph. That's a difficult pace for a person just starting to hold for 3.1 miles. After I did the math I decided to run the distance option to be sure I would complete the whole 3.1 miles and it did take longer than 30 minutes. I hope this helps you. As some others have suggested it's a good idea to get outside since running on a treadmill is VERY different from running on the ground. Congrats on your progress and keep up the great work.
  • sds76
    sds76 Posts: 215 Member
    Can I jump in and ask a question as well? What do you do the other days that you are not doing C25K? Right now I walk(briskly) 3-5 miles a day. Would it be okay to still do my walking on the off days of C25K or should I do something else?
  • shabaity
    shabaity Posts: 792 Member
    im debating between light weight lifting and using a recumbent bike
  • carrietehbear
    carrietehbear Posts: 384 Member
    I am starting week 5 tomorrow. My focus hasn't been speed but on completing it. I walk at 3.5 mph and jog at 4.5 mph. (My short legs aren't ready for 5 mph.) Most of the time I put the incline on 1 but sometimes I forget to change it. My main goal is to just get myself to running for a full 30 minutes. I figure that I'll get faster over time.
  • carolemack
    carolemack Posts: 1,276 Member
    Can I jump in and ask a question as well? What do you do the other days that you are not doing C25K? Right now I walk(briskly) 3-5 miles a day. Would it be okay to still do my walking on the off days of C25K or should I do something else?

    I'm just starting Week 4 tomorrow...I still do my brisk walking every day, even the day I do the C25K.
  • ixap
    ixap Posts: 675 Member
    Would it be okay to still do my walking on the off days of C25K or should I do something else?

    As far as the C25K / your running progress, absolutely. Walking will enhance your aerobic capacity.

    As far as your overall health and fitness goals, diversity may serve you better -- free weights, kettlebells, swimming, etc.

    Just depends on what your priority goals are, and what you enjoy. If walking is something you can reliably do and will stick with, great.
  • jsidel126
    jsidel126 Posts: 694 Member
    Can I jump in and ask a question as well? What do you do the other days that you are not doing C25K? Right now I walk(briskly) 3-5 miles a day. Would it be okay to still do my walking on the off days of C25K or should I do something else?

    I run 5-6 days a week...Running is faster than walking...If I need a rest I walk 3-5 miles or take the bicycle out for a 10-15 mile ride...
  • jenniferstanton
    jenniferstanton Posts: 132 Member
    Can I jump in and ask a question as well? What do you do the other days that you are not doing C25K? Right now I walk(briskly) 3-5 miles a day. Would it be okay to still do my walking on the off days of C25K or should I do something else?

    I do weight training and some cardio if I feel up to it.
  • lostinthe619
    lostinthe619 Posts: 98
    Ha ha ha ha ha, I've been doing C25K everyday for about a week now... Yeah, ok, I'm a guy that doesn't read directions.

    Shhhhh don't tell anyone.

    Back to the drawing board lol.
  • ixap
    ixap Posts: 675 Member
    Ha ha ha ha ha, I've been doing C25K everyday for about a week now... Yeah, ok, I'm a guy that doesn't read directions.

    Shhhhh don't tell anyone.

    Back to the drawing board lol.
    Hey well if you are able to keep up with it and feel fine, no problem. I would take at least one rest day each week even if you feel good. But if it's agreeing with you, a 20-30 minute jog/walk 5-6 days per week surely isn't going to hurt you. The program's designed for 3 days per week to make it accessible and palatable to someone who's very new to running and who may hesitant to commit. If you were active in other ways prior to starting C25K and you are loving it (not in danger of burning yourself out by forcing yourself to slog through it every day when you hate it), you can do more.
This discussion has been closed.

Categories