On days when I can't run outside, I normally walk at 4 and run at 5. I worry that if I go any faster, I'm going to wipe out in front of everyone at the gym! When I'm outside, I'm definitely slower, but I feel like I really accomplished something!

I usually walk at 3.4 to 3.6ish, and jog at 5.2 or 5.3. I find that pace for a jog keeps me above a granny shuffle but doesnt wear me out :) I'm on week 3, just finished day 2 today and doing the 3 min portion was tough but I didnt die.

Doing C25K on the treadmill right now too. I walk around 3.5 and jog around 4.0 or a little higher. I've been able to run a few miles at a time in the past and didn't find it to be that much harder outside. I'm much more sensitive to temperature than I am to terrain.

My plan now is to do the complete C25K on the treadmill and then towards the end start doing some jogs outside. I'm on week 3 and have a 5K in 12 weeks.