c25k treadmill settings?

jaycurran
jaycurran Posts: 25
edited September 30 in Fitness and Exercise
Hi :)
I plan on starting the c25k programme tomorrow, but am planning on doing it on a treadmill. Looked on all the c25k sites i could find, but they just give you really basic answers, like week 1, warm up 5 minutes, jog 60 seconds, walk 90 seconds.
Was wondering if anyone knew more specific setting for a beginner? Like, what worked for you?
Hopefully looking to find an advised incline, and speed for the different phases :)
Thanks guys!!

Replies

  • Kelly_Wilson1990
    Kelly_Wilson1990 Posts: 3,245 Member
    http://www.c25k.com/c25k_treadmill.html
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    It's trial and error... you have to find what works best for you.

    Personally, I didn't use any incline at first, but now that I'm used to running outside, an incline of 2 feels best.

    Your walking pace should be where you feel comfortable walking briskly, and your running pace should be where it's just a little too fast to walk. For me, I used 3.5 mph for my walking, and 5 for my running at first. I know some who run at 4mph or less. It's all about what feels best - most sustainable - for you. Don't try to go all out sprinting fast at first. Plenty of time to build up your speed once you have more endurance.
  • TS65
    TS65 Posts: 1,024 Member
    Everybody is different. Run at a pace that is comfortable for YOU. While some people can run at 6mph, I barely run at 4. If I had tried to do c25k or c210k at 6, I would have quit! Run at a pace where you can hold a conversation with someone (or sing along to a song). If you feel like your lungs are going to explode, you are going too fast!
  • emmaleigh47
    emmaleigh47 Posts: 1,670 Member
    Your incline should be at least 1% to simulate running outside.
    It all depends on how fast of a runner you are. I remember when I started I did run at 4.5 and walk at 3.5 ... but then I realized that when I was outside it was more like run 4.2 and walk 3.8 so that is what I tried on the treadmill. I never did get the right intervals figured out on the treadmill, so I think its pretty individual and you have to play with it. But the incline is crucial.
  • V44V
    V44V Posts: 366 Member
    I did mine on the treadmill. I kinda did my own and didn't follow the plan. I did 2mins at 6kms (fast walk) and then 3mins at 8kms. Built it up to 1.5mins and 3.5mins, and then 1min and 4mins. Did this whilst keeping to 6kms but increasing the running speed to 9km and then 10km.

    Started March 13th, finished May 6th running the whole distance, and on June 2nd 2011 ran my 5km PB... 29:49
  • nicrus24
    nicrus24 Posts: 12 Member
    If you have an android phone or Iphone, download a c25k program on your phone, I am on week 3 and it has been doing great for me. It beeps whenever you change from walk to run, it is great!!! Good luck!
  • contrarymary7504
    contrarymary7504 Posts: 30 Member
    Since I'm new to running I use a couple of tools to help. Exertime is a great free android app to help with your intervals. I use my perceived level of exertion to decide how fast to walk and run. I walk at 3.5 and now I run at 5mph. I haven't finished yet but I'm on week 5 now.

    Best of luck!
This discussion has been closed.

Categories