treadmill speed/incline ?
cirka2002
Posts: 134 Member
Quick questions for anyone doing c25k on the treadmill. (I'm trying to see if I am normal, LOL!!!)
What speed do you usually walk/run?
Do you use an incline? If so, what?
Thanks!!
Jennifer
What speed do you usually walk/run?
Do you use an incline? If so, what?
Thanks!!
Jennifer
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Replies
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I walked about 2.5 and ran at about 3.6 in the beginning. No incline0
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Im on W7D2 and I walk at 3.3 and run at 4.6. No incline.0
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For the first five weeks I walked at 3.5 and jogged at 4.0. No incline.
I'm at the end of week seven and jog between 4.0 and 4.5. Still no incline.0 -
For speed it is hard to compare to others since everyone has a different stride due to height, ect..
I am on the short end at 5'2, currently on week 5 and walk at 3.9 and jog at 4.3-4.4 at a 2 incline.0 -
OK, thanks everyone. I'm about average then.
I started the first 3 weeks at walking 3.7 and jog at 4.5 (I have long legs)
This past week I had to go down so that I could do the whole 5 mins of jogging, walk at 3.5 and jog (3mins) at 4.5 and (5mins) at 4.
no incline
It just feels so slow to me...especially when I see others running at 8's and higher!
Jennifer0 -
There was this crazy man on the treadmill the last time I went to the gym. He was going way too fast: huffing and puffing and alternating leaning on the bars with slamming his feet so hard on the treadmill that it made the floor bounce. He kept it up for about 20 minutes. I mean, he seemed basically fit and might have been doing all that for a reason, but it looked stupid and made the newbies in the gym uncomfortable. Don't be that guy.
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LOL!! :laugh:
I won't!0 -
I had the same problem thinking I was going way to slow. Even MFP has 4.5 as very, very brisk walk:( REALLY, I worked harder then that lol!0
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Currently on wk 3 &I use a slight variation. first walk @ 3.0/run @ 5.2 second, second interval 3.2/5.0, 3rd interval 3.0/5.5, 4th interval 3.2/5.2, 5th interval 3.2/5.0 with a 3.0 cool down. It usually leaves me exhausted.0
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Until W5 D1 I ran at 5.5 - 5 range on treadmill at a slight incline as I read somewhere that its better for the knees.
Today will be W5 D2 with 8 min runs. I will do a 4.5 - 5 range. Build up the endurance first before thinking about the speed...
I am 5'2". Just started running.0 -
I have been running at 5.5 this whole time and was really bummed that I had to repeat W6D2 three times now. I thought I was running too slow so I didn't want to slow it down, I feel much better and tomorrow might actually slow it down to 4.5 - 5. Thanks for all this info.0
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I run on the treadmill right now...and currently walk 3.5 and run 4.5 with no incline.
Once I get through the 9 weeks then I am going to introduce an incline slowly... only .5 at a time per week or so until I am up to 2 and can transition to outside. I know this sounds silly, but this is literally how slow I have to take it so my feet stay happy....if they get mad they are like:
"Running, ha, ha, ha, no running for you. There! Stress fracture in the heel...now what ya gonna do?" Really...they say that stuff too. It's really mean.0 -
Week nine here, I walk at 3.5 and run at 5.5, 0 incline. Then a one or two minute 'sprint finish' at 7.5. I always thought I was pretty slow, to be honest.
I definitely huff and puff a lot, and do sometimes feel self-conscious, but then I figure that if you don't want to see people sweating and out of breath, don't go to a damn gym! I'm hoping I don't look quite as bad as the gent vardaeml saw though!0 -
rduhlir - your feet sound like bad kids. I'm glad you know what your body can tolerate and work with them.
Douglanglois - No. Huffing and puffing and sweating is what I do. That guy was crazy.0 -
I have read in several magazines that a incline of 1 mimicks the feel of running on the road-no incline "helps" a little bit. (I personally love the "help", but you know...). I currently jog at a .5 incline at 4.6 mph. My walking is 4mph. I'm trying to get my incline up to the 1 because I set this goal of running a 5k in July, and I want to make sure I'm ready for the difference between road vs treadmill.0
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I'm 5'2" - Currently 217lbs - I Walk at about 2.5/3.00 - I run between 4.00 and 5.00 usually... I am at W5D3 - Trying to get to the full 20 minute run and have made it to 16 minutes - There were a couple times I slowed it to 3.7 to give myself a break but still jogging to keep it going.
My treadmil doesn't go lower then a 1.5 incline.0 -
Ahhhh, this has been really helpful. I'm just about to start week three and I was a little self concious about how slow I was going. But listening to everyone I've been doing alright..
Im an aussie so my treadmill is in kms, so ill convert, I walk at 5k (3.1) and I run at 8k (4.9) sometimes I will run at 3.7 in my last walk and cool down to keep my heart rate up.
I don't use an incline, but I do want to bring in an incline as I'm training for a 5km run (colour run) on 19 may. Which is obviously outdoors.
Also I'm 5ft4. 0 -
I ran outside until I was 3/4 through C25k and snow forced me off the sidewalks. I finished C25k the last weekend of December and am currently on W5D1 of 5k to 10k.
I use an incline of 1 to mimic being outside. My warm up / cool down walk is at 4.0. My jog and steady run are about the same 5.5. My tempo run is 6.0 (a hard but controlled pace. Still slightly conversational.) My hard run (give it all you've got, not able to be conversational.) is 6.6.0 -
Lots of great info everyone. Thanks so much for sharing! :0)
It's going to be a nice day here today, so I think I will try my week4/day3 outside and make my 10 year old daughter do it with me. Let's see how that works! LOL!! She's the one who got me doing c25K because she wants to do some 5K's this spring.0 -
I haven't been changing pace for running. I'm going slowly (2.5) so that I can continue to add the endurance part. When I just walk, I usually do 3.0. Should I increase my speed during the run portions?0
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I'm 5'3, and new to running. I set my "walk" speed at between 3.2 and 3.4, depending on how I'm feeling, and my "run" speed between 5.2 and 5.5. I usually run flat, but on the advice of my trainer I'll be using a .5 or 1 incline.0
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For me, it really depends on how I feel. My baseline is walking at 3.5 and running at 5.0. But, there are times towards the end that I want to step it up, so I increase my running speed to 5.2, 5.4, 5.6. No incline, but I think as I get closer to my race, I will set one in. It is really neat to see what everyone is doing!0
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I'm 5'4" and all torso. My poor little short legs won't carry me faster than 4.2-4.3 mph right now. I walk between 3.7 and 4, and just step it up to a slow jog for runs. I can make it about 23 minutes before I want to die...lol. I'm trying to get my endurance up and then worry about speed. Oh, and I use an incline of 1.0
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I have done most of my weeks at 0 incline though I have toyed around a couple workouts at 2% incline. For the first 4 weeks I walked 3.8/4.0 MPH and jogged @6MPH then I hit week but somewhere around week 4 or certainly 5 as the runs got longer I slowed to 5.5/5MPH runs and 3.5 walk. Today I did week 6 workout 3 and I did 3.5 walk and 5.2 run until the last 1/4 mile and I upped it to 6 MPH.0
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When I was going through c25k I was using no incline and walk/run was 3.5/5.0 . After completing the program, Ive been just trying to change little things here and there to see what I can do. I went up to 6 on the run and found I was getting too tired to finish 5k so I adjusted back down to 5.8 just last night and had the best run Ive ever had. You just have to keep making small adjustments to see what works for you. Who cares what the speed is. If you have a goal, which is to complete the run, do what works for you. Im still going to keep working to eventually get to 6 and beyond but until then, Im good with 5.8. And yes, Ive heard too that there should be a little incline in the treadmill and Im going to have to work on that one. Keep up the good work!0
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Now that I've finished C25K, I have the stamina to do a lot more, so I'm speeding everything up and working a lot harder.0
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I used to run at 5.1 on the treadmill, and then, after an outdoor run where I did 4.2, and was perfectly happy and could finish easily, I changed my treadmill speed.
My goal for now isn't to be the fastest runner. My goal is to finish, and be happy, and not look like an out-of-breath pig at the end. Speed will come, but I need to build up the stamina and distance first.0 -
I'm 5'5" and very new to this version of pleasure/hell. I'm doing each week twice because I just don't have the confidence that my knees/feet are ready for much more than they're doing right now. So technically, I'm on W1D2, Round 2.
When I started I was walking at 2.8, running at 3.5. This "round" I'm walking at 3.2-3.5 and running at 4.0-4.2.
It hadn't really occurred to me to add an incline because I thought it would challenge my endurance prematurely, but getting closer to a "road" experience as others have mentioned would be nice. I'd like sign up for my first 5k in June. I'm not looking for a brag-worthy time, just want to get the first under my belt.
Thanks all for posting your experiences!0 -
I walk either 3.0 - 3.5 (first two weeks I'd walk at 4.0).... and run at 5.0.. No inclines.. I am on week 3. I am 5'5" - 5'6"
This is my 2nd attempt at C25K.. the first time I made it all the way to Week 5 running between 5.5 - 6.0 with random inclines throughout... well I got stuck on Week 5 for THREE weeks... researched asked for advice here and found the most common response was SLOW DOWN.. slowed down to 5.0... breezed right through week 5... continued on, all the way to week 8 and had to have neck surgery and had to stop all that for 2 - 3 months...
Now I'm doing it again, but only running at 5.0 with no inclines... learned my lesson the first time
Feel free to send me a friend request and we'll run it together!! 0 -
I have read in several magazines that a incline of 1 mimicks the feel of running on the road-no incline "helps" a little bit. (I personally love the "help", but you know...). I currently jog at a .5 incline at 4.6 mph. My walking is 4mph. I'm trying to get my incline up to the 1 because I set this goal of running a 5k in July, and I want to make sure I'm ready for the difference between road vs treadmill.
I read the same thing. I am currently walking at 3.5 and running at 4.5 with a 0.5 incline. I was running at 5.0, but I was like the huffing and puffing guys. I also read that C2 5K was designed to teach you breathing and endurance...the speed comes later...So, I slowed myself down and it made a huge difference!!0
