C25K - Treadmill. What level?

Bump. I'm not quite ready yet, but getting there. and I don't really want to be out in the street where people I know will see me. I have a hard enough time just walking in the neighborhood still. (I do it anyway, but am very self-concious.)

Hi there! Welcome to the forums! I have done the C25K on the treadmill not once, but twice. And yes, you will be capable of running a 5K after nine weeks -- if you don't try to go too fast. I have a Precor treadmill so hopefully our speeds will be the same. I did the walking portions at 3.5 and the jogging portions at 4.1. I had tried to do the running portions at 5.3 and found that I just couldn't carry on when the running portions were extended. My thinking was to do a 5K first at 4.1, then gradually increase the speed by .2 and by adding two minutes every fourth workout. It worked for me. Hopefully it will work for you. Good luck! Let me know how you make out :flowerforyou:

I started C25k a few weeks ago and do all my jogging on a treadmill (ran for 30 whole minutes today!). As far as I know, on most treadmills, the level is actually MPH (level 3 = 3mph, level 4=4mph, etc).

I'm a C25K graduate, so I can say for sure that the program works. I think it's easier to do outside, since the beginning weeks have a lot of short intervals that are a bit annoying on the treadmill, but it works on any running surface.

The trick on the treadmill is to find the right speeds for you. The walking intervals should feel fast (when I got stuck inside b/c of weather, I did the at 4.0) and the running intervals should feel comfortable for at least 30 seconds. In the beginning, since you're only running for 60 second intervals, it's hard to tell if the speed is "comfortable". I might try running at 5.5 mph if you are an absolute beginner and slow it down if you need to on the later intervals. The beauty of C25K is that you can always slow down if you need, just don't stop running.

As for treadmill speeds, they should be the same for every treadmill. Some will feel different, but that's mostly due to the age of treadmill. Older treadmills (with more wear) have less bounce, which simply feels different on your body.

If you eventually plan on running outdoors I would recommend setting your treadmill at a 1% to 1.5% incline. I have heard from various people that this helps mimic more life like conditions. That may or may not be true. But from a body mechanics stand point running on a treadmill and running outdoors is a completely different animal.

As far as pace, let your body help you decide what is correct. If you are so winded you can not finish a section then you are going to fast. If one seemed ridiculously easy kick the speed up next time. Running a 5k is a great goal to set, but the end product should be a healthier you.