I just started this program and am loving it. I am doing the first week everyday I have been working out and want to challenge myself a little more. My question is what speeds do you ladies who do it on a treadmill run and "walk" at?
I start off at 3.5mph and run at 4mph. I want to see what others are doing so I can judge where I am at.
Thanks!

well i'm doing podrunner intervals but i think that they are pretty much the same...on week 1 i started walking at 3.5 and running at 5.5. week 2 i walked at 3.8 and ran at 5.6 and left it the same on week 3 because my old cheerleader knee came back to haunt me but the on week 4 i'm walking at4 and running at 5.8. i thought i would be dying but it's honestly not too bad as long as i stretch at the beginning and the end. i love it so far though and can't wait to graduate to the 8K training. good luck to you!

uvachic1215 ooh thanks! I am going to do todays run and I am bumping it upto 4.5.

When I did C25K on a treadmill last year, I walked at 4.0. I ran at 6 on Week 1, 5.5 on Week 2, 5.0 on Week 3 and 4.5 on Weeks 4-9. I could go faster but only for a short distance, but by the time I got it down to 4.5 I could go the distance. I was working on getting my speed up when I fell off the (running) wagon.

I always ended with a 1-minute sprint at 7.0. It felt good but scary. I can't believe people run this fast (and faster!) regularly.

I am now working on running outside. My speeds are even slower. I haven't calculated it, but I know the total distance I cover is less.

I just finished week two, but I've blown the schedule! My cardio endurance is good because I've been doing aerobics 5 days a week for 3+ months. For me, the jogging is about building different muscle groups and learning to pace myself. Today I jogged most of a mile, walked 1/2 a mile, jogged 1.5 miles straight, walked 1/2 a mile. I'm slow though, a little faster than 5mph (just under 12 min miles). I figure I'll build endurance and strength and the speed will come. I don't want to go fast, but would like to get to a 10 min mile.

I hope this isn't hijacking, but I'd love to know what speed other beginners are running outside. I run in a hilly area, I know that's having an impact on my speed but boy does it build muscle! !

Tafadhali haha no you are not highjacking I love hearing about what other people do so that even if right now I am not there I can work towards it. I need to work out everyday and i do the schedule for the week everyday.

I was more interested in time/endurance than in speed. I walked at 3.5 and ran at 4.6 MOST comfortably. I can run at 5.0 but not for long. I can run 4 miles without stopping if I bump it down to 4.6/4.7.

HOWEVER, I run faster outside. A 5k takes me 43 minutes on the treadmill but only 30 outside.

Eliana how long did it take you to run 4 mile? that would be enough for me. I am doing about 1.5 and can't wait till I am burning that much

I am on week 2 of c25k and I am doing 3mph as walking and 5mph as running (I'm 5'4 with short legs, lol) but I'm so excited about this program! I've always wanted to be a runner and this will get me there slowly but surely plus I'll burn fat and lose weight, it's a win win! is anyone gearing up for their first offical 5k? I'm thinking about doing one in october but wasn't sure if that was too soon..

When I did c25k I walked at 3.5mph and ran at 5.5mph pretty much the whole way through (I'm a sucker for doing everything the same from run to run)

Tafadhali - My average speed outside was the same (and is still pretty much the same now - 11 mins/mile) but I speed up and slow down based on the terrain and how my body feels... I run in a fairly hilly area too and it's tough but I keep telling myself that if i run up a hill... it means I get to run down it too :P It helps.

I just started this workout yesterday. I walk @ 4 and run at 5.5. I believe its different for everyone specially if your doing it on the treadmill. I think I will increase my running speed but I still need to build endurance so its probably gonna happen in the later weeks.

Well, I ran almost a full 5K yesterday, 3.09 miles. I did great the first mile but by the end I was dragging! Still jogging but I wasn't setting land speed records! I finished in just over 42 min. So I'm slow but I'm totally thrilled that I jogged almost 5K. Ive never run that far before. The hills really are killer. My entire route is hilly.

I'm planning to enter into the Jingle Bell 5K in Austin in Dec. Its a chip timed fun run that benefits MADD. I want to say I've officially run a 5K! I'm hoping the terrain for the run will be flat so all my training on hills will make it easier for me during the race. I'll need the advantage! LOL!

Liz

You guys are making me feel super slow!! I walk at 3.2 and run/jog at 3.6. I am just trying to go for time instead of speed. Once I build up the endurance to run for sustained periods of time, I'll work on speed.

I just started c25k today... I was wondering how fast I should be running, that's how I found this thread. But anyway, I walked at 3mph and ran at 5mph.

losing it my way I am on the slower side too.. i walk at 3.5 and run at 4.5 I just want to be able to run for a long period of time and then worry about speed.

jefferzzzz I'd say that is pretty decent

I am on w2d3 and love love love it. I feel so refreshed and worked out.