C25k - How fast do people walk/run?

Just looking back at my records in Strava from when I did C25K, I seem to have done the running intervals at 5min/km and walking at about 8min/km. So running at about 7mph and walking at about 4/5.

When I was later in the programme, so the 12 min and 20 min runs I'd slowed my run pace to 5.5 min/km.

What is comfortable. I've been kinda herky-jerky getting going with a consistent running program, so my goal is first to be able to sustain a jog/run. Once that happens, I'll work on improving the pace.

Do what you can. Like LenGray said, if it feels like running, it counts as running for your body. Every step counts... before long you'll start noticing you can go faster and further.

My usual speeds are 15:00 / km (2.5 mph, 4 km/h) for recovery, 10:00/km (3.75 mph, 6 km/h) for walking, 8-9:00/km (4.4 mph, 7 km/h) for low intensity, and 6:00/km (6.2 mph, 10 km/h) for running. Sometimes I run a little faster if I can. Right now my limiting factor is getting shin splints (ow!), my breathing and heart rate don't get very high.

BTW I think in metric and my training app, Endomondo, is set up in metric, but the cardio machines at the gym are all in miles despite the fact I'm in Canada. I have to manually change it each time. You have to watch out and make sure you're on the right setting because 6:00 /mile is much faster than 6:00 /km!

Oh yes... don't be discouraged if you have to restart C25K several times. I often can't run for a while due to weather and I have restarted the program maybe 5 times. I don't think of it as giving up, I just need to restart to match my current progress. It's a good program and will get you to where you want to go. Even if you never run a 5K you will get all sorts of benefits from the program.

I don't do C25K specifically - but i'll do treadmill workouts with slow/fast intervals - normally warm-up is between 3-3.5; 4.0 walk and then run is 6.0+

When I was doing C25k the first time when I was overweight, my run was around 4.25 mph. The second time, at a healthy weight, it was around 5 mph. Most people who are struggling with C25k need to slow down.

I've been doing 3mph for the walk and 4mph for the jog section. I do need to take it down a notch though -walking stairs is a little painful this morning- I'll back it down to 3.5 or 3.8 - whatever gets me at a good brisk walk.
I also worked at 1/2 week intervals doing 1/2 the number of intervals and and walking the rest of the time to hit a 25-30 minute session. The following week I do the full number of intervals. It will take me 2x as long but with some of my prior injuries (back, knee, foot, shoulder) I need to see how the body reacts and this tactic usually works for me.

Tacklewasher wrote: »

I'm doing the warmup/cooldown at 2 mph, walk at 3 mph and run at 5 mph.

I like to say that for C25K if you can run any slower you are running too fast. My pace changes from a walk to a run around 4mph. YMMV.

C25k is my faaaav training program!!! That's how I started! a 12min mile is EXCELLENT for a beginner runner. Its not awesome to start out too quick because you will get discourage as your endurance diminishes. PLUS it becomes so relaxing, and stress relieving to run at a slower pace, and really just enjoy your surroundings. Best of luck! I went from not even able to run 5 doors down to running 13 miles like its nothing! I love it! PS--- running outside is much more satisfying (I think) then the treadmill!

@Tacklewasher .. The C25K program was set up to help you get used to running. SO, as long as you are not over doing it then you are fine. IF you have any pain during your running then slow it down. If you feel you can push harder then give it a shot and see what happens. The idea is just to get you going.

@Amanda_1973 ... There are plenty of apps out there that do not charge for the C25K or the 10K programs. GO to the app store and search FREE c25k apps and choose from them.

Best of luck to you both and enjoy the release you will get from the peace and tranquility of running.

I started C25K with 6.0kmh walk and 7.0kmh run intervals. I now run at 8.2kmh but it feels much easier than it used to at 7.0 when I started out!

For context however: I'm happy with not pushing the speed element as I'm concentrating on improving resilience and endurance; I followed the wisdom of other C25K posters here and really focussed on taking it slowing and building up. I started out at over 300lbs and have remained free of injury so the approach works. I now run 3-4 times a week and average 12-16 miles. Now at 248lbs thanks to a running and a consistent calorie deficit #runningislifechanging.

I walk at 3 on the TM; jog at 4.4 for the time being. I just finished week 6, day 1 this morning.

When I'm outside my pace is slightly faster overall, but with the cold bothering my lungs, TM or nothing for now. Unfortunately.