treadmill speed/incline ?
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I walk at 6km/hr (3.5 miles/hr) and run at 7.5km/hr (4.7 miles/hr) or higher.
Now I am going to re-read this thread with the metric - imperial translation in mind.0 -
W7D1 I walk 4.2 and run 5.8 at 1.5 incline. Just getting into the serious runs though so I might take it down a notch to make sure I can complete them!0
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I just did W2D1 last night and I have been using 3.0 for walking and 4.5 for jogging. I used to do 5.0 for jogging but found I could not get through it . So I dropped just a bit and that seemed to be enough for me to still work at finishing but not so much that I was hurting myself.
Also glad I am not the only one using treadmill. My hubs has been harping on me to run outside but I am a huge sissy when it comes to being cold. Once things warm up, I will go outside!0 -
I just finished week 6 last night and i walk at 3.5mph and run at 5.1mph with a 1% incline. In the beginning I was walking at 3.2mph and jogging at 4.7mph0
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I finished W7 D2 (25 min runs) at slight incline, 4.5. I am 5'2" and it was the right speed for me to finish the run.0
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I did w1 d2 last night after starting eariler in the week and tried an incline after reading this and found it far better, it didnt push me too much but it felt I was at least working at it
I did walking at 5.5 (Km) and running at 8 (km) as this is what the machines at my gym have (3.4miles/5 miles)0 -
I just finished W1D3. I've been walking at 3mph and running at 5 with a .5 incline I kept reading to take the pace down if you are struggling - well I THOUGHT that I was already going slow. After all 5mph was the slowest running pace i could find in MFP and everyone at my gym seemed to be going faster! So it took me quite a while to complete W1D1 because of that. I really had to build up to it. I'm glad I found this group and topic so now I know I can slow down if needed in coming weeks.0
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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!
Jennifer
Don't worry. I was very similar in the beginning - and am very tall/long legged. It felt slow, awkward to run/jog at 4.5, but anything faster and I couldn't sustain it for the allotted interval. The speed will come with time. Just go at whatever pace you need to - don't worry about it at all right now. When I got through it all at, I went back and re-did weeks 5-9 at a slightly better pace...I think I was around 5.2-5.4 depending on the day.
THEN - Once you finish the program and can comfortably keep going for 3 miles, start to do some interval/speed work. (jog a mile, then 5 intervals of a "hard" run 1-1.5 minutes w/ 1 min jog between, then a mile jog to cool down. Push yourself during the intervals, but not to the point that you can't complete your cooldown. You do want the hard intervals to be faster than your goal pace. For example - I really wanted to be able to run a 10 min mile....so I would do the jog portions at 5.2-5.4, and then the intervals 1mph faster - so a 6.2-6.4. within a few weeks, I found the 5.4 "felt" slow - so I let both numbers creep up - 5.5 and 6.5....or sometimes I'd do the intervals at 6.5, 6.6, 6.7, 6.6, 6.5. A few months of doing this a couple times a week and voila...ran 3 miles at 10:00.
Like I said - don't worry about it right now!!!0 -
I'm starting week 6 tomorrow, and I've had to slow down. The first weeks were easily done at 5.3 jogging, but last night I found myself going between 4.6 and 4.8 to do the 8 minute intervals.0
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I am 4'11 and just finish week 1 day 2 this afternoon. I always set the treadmill on random program which has variety of inclines through out the time set. I normally walk between 4.3-4.5 mph and run 5.3-5.6 depending on my energy. I agree with what other people has post when I run on a incline it feels so much better then running on no incline.
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Due to the advice here, I am restarting c25k on a treadmill and going to keep it at 1% incline. Maybe I'll try 2 if I get brave. I'm 6'0" and currently walking 3.5 and running 5.5. But my goal is to walk 4 and run 6.0
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When I run on the treadmill I run at 5.5 - 5.8 and walk around 3.8 with 1.0 incline. Next week I will be starting W7 so I will likely take it down to 5.0 for the 20min straight run. To be honest though when running that long I prefer to be outside or at least on the indoor track at my gym.0
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Thanks all. I was unable to complete W2D1 at my previous pace (3 walk/5 run). Tried again tonight at 2.5 walk/4.4 run and was able to do it, still with a .5 incline. I will probably speed up the walk a bit for day 20
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Don't worry. I was very similar in the beginning - and am very tall/long legged. It felt slow, awkward to run/jog at 4.5, but anything faster and I couldn't sustain it for the allotted interval. The speed will come with time. Just go at whatever pace you need to - don't worry about it at all right now. When I got through it all at, I went back and re-did weeks 5-9 at a slightly better pace...I think I was around 5.2-5.4 depending on the day.
THEN - Once you finish the program and can comfortably keep going for 3 miles, start to do some interval/speed work. (jog a mile, then 5 intervals of a "hard" run 1-1.5 minutes w/ 1 min jog between, then a mile jog to cool down. Push yourself during the intervals, but not to the point that you can't complete your cooldown. You do want the hard intervals to be faster than your goal pace. For example - I really wanted to be able to run a 10 min mile....so I would do the jog portions at 5.2-5.4, and then the intervals 1mph faster - so a 6.2-6.4. within a few weeks, I found the 5.4 "felt" slow - so I let both numbers creep up - 5.5 and 6.5....or sometimes I'd do the intervals at 6.5, 6.6, 6.7, 6.6, 6.5. A few months of doing this a couple times a week and voila...ran 3 miles at 10:00.
Like I said - don't worry about it right now!!!
Love this! Thanks! I'm saving it for later.0 -
I guess I'm going faster than I thought. I did a 30min run today and my GPS said it was 3.1, so I'm a little over 6mph (9:40 pace). I was supposed to run 25 min, but I got a little farther from home than I planned, so decided to keep running through the cool down. But usually I do my weight lifting right before C25K. I did 5.5-5.6 (bump to 6.0 for last couple minutes) on the treadmill last week with a 1.5-2 incline, right after the weights.
I'm just under 5'4".0 -
I'm only on Wk3 so I may have to slow down soon but I walk at 3.4 - 3.7 mph (5.6 - 6 kmph) and I run at 6 mph (9.8 kmph). I'm worried about the later levels though because my momentum is perfect at 6 and I my legs ache worse when I go slower.
(I think I've explained my speeds right, translating treadmill to text confuses me!)0 -
I guess I'm going faster than I thought. I did a 30min run today and my GPS said it was 3.1, so I'm a little over 6mph (9:40 pace). I was supposed to run 25 min, but I got a little farther from home than I planned, so decided to keep running through the cool down. But usually I do my weight lifting right before C25K. I did 5.5-5.6 (bump to 6.0 for last couple minutes) on the treadmill last week with a 1.5-2 incline, right after the weights.
I'm just under 5'4".
I traced the route with a bike odometer, and it wasn't 3.1 miles. It's more like 2.7-2.8 miles. I was using The Endomondo app. I'm not impressed....that's a big difference...enough to make it useless for distance and mph calculations.
Today, after weights, and having to use a treadmill, which I don't like at all, I was at 5.0-5.7 mph for the 25 minute run...and mostly closer to the 5 mph range. It's so much better outside, I never want to stop and actually run 5-10 minutes longer. But on the treadmill, it's all I can do to make the allotted interval time.0 -
This thread makes me feel a lot better. I have MFP friends who log a lot of 5 mph WALKS and for me, anything over 4.1 is a run.
When I was doing C25k I was doing 3.6 walk 4.5 run on a 2 incline.0 -
Wow, I feel like maybe I'm going much to fast during my jogging? 3.5mph walking, 5.0mph for jogging. Going slower feels awkward to me. (I'm 5'10'', so I guessI have a long stride.) I started with 0 incline, now doing 1.0 incline. I've read that you should set the incline to a minimum of 1.0 to help make up for the lack of wind resistance.0
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Don't worry. I was very similar in the beginning - and am very tall/long legged. It felt slow, awkward to run/jog at 4.5, but anything faster and I couldn't sustain it for the allotted interval. The speed will come with time. Just go at whatever pace you need to - don't worry about it at all right now. When I got through it all at, I went back and re-did weeks 5-9 at a slightly better pace...I think I was around 5.2-5.4 depending on the day.
THEN - Once you finish the program and can comfortably keep going for 3 miles, start to do some interval/speed work. (jog a mile, then 5 intervals of a "hard" run 1-1.5 minutes w/ 1 min jog between, then a mile jog to cool down. Push yourself during the intervals, but not to the point that you can't complete your cooldown. You do want the hard intervals to be faster than your goal pace. For example - I really wanted to be able to run a 10 min mile....so I would do the jog portions at 5.2-5.4, and then the intervals 1mph faster - so a 6.2-6.4. within a few weeks, I found the 5.4 "felt" slow - so I let both numbers creep up - 5.5 and 6.5....or sometimes I'd do the intervals at 6.5, 6.6, 6.7, 6.6, 6.5. A few months of doing this a couple times a week and voila...ran 3 miles at 10:00.
Like I said - don't worry about it right now!!!
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Love this! Well put!0 -
Love this! Well put!0
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I just finished W2D2 and I start the first 5 minutes at 3.5 with a 1.5 incline. I have been running at a 6 at a 1.5 incline and walk a 4 at the same incline. I am 5'8" and training to run in the Color Me Rad 5k in May.0
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I at week 6 Day 1 at 5'5". I am slower than most: I walk at 2.7 - 3.0 and run at 3.3 - 3.7 with at 1.0 incline. Starting out I was walking 2.5 and running 3.0 - no incline. I definitely feel myself getting stronger and really happy that I am able to increase my speed a little more - not as much as others but one day I will be there.0
