I ran one mile this morning! I surprised myself, let me tell you! Then I got online to find some average treadmill speeds. I did 5.0. Apparently 6.0 is more where I ought to be.

Do you have any thoughts on running speeds? Yeah, 5.0 is good if that's where I am, but what should I be aiming for?

5.0 is a 12 minute mile
6.0 is a 10 minute mile

Eliana, 5.0 is fab to say you're just starting to run!!! Well done girl!
My average speed is 4.75 so you're already doing better than me. I start at that speed and do short intervals faster, the fastest I've done being 5.6 so I'm still very slow, but I'm working on building the time I run for now and will then work more on speed.

Thanks! Your comment built me back up to where I was BEFORE I got online. I was a little disheartened when the chart I looked at started at 5.0, like you can't possibly run slower than that.

Also, I'm thinking about doing the 52K program and it suggests averages of either 1 mile OR 10 minutes, which is a 10 minute mile.

Eliana - Congrats on running a mile - that is awesome! 12 minute mile is a fine pace. Depends on what kind of workout you want. You can do a longer, steady-state run at a consistent pace, or you can do high intensity interval training. The HIIT would be something like (after warming up) running 2 minutes at a hard, fast pace, then 3 minutes to recover - repeating that 4-5 times, then cooling down. And of course you can experiment with increasing and decreasing incline which changes up your workout and the difficulty level too. One piece of advice - never run 'flat' on a treadmill - always put at least some incline on it as that is easier on the joints. Congrats again - come on over the running in april thread if you'd like to chat with other runners.

I'm familiar with HIIT and love it! Right now I'm doing so much intense cardio with spin class, I gave up HIIT for the time being. I usually do it on the elliptical.

Thanks for the inline advice! I would not have known that.

Yeah, 5.0 is a perfectly lovely pace., I started jogging at a 4.5. I only just worked myself up to being able to maintain a 6.0 or 6.3 for longer periods.

Eliana-- 5.0 is excellent! When I started C25k I was doing 4.3.

One piece of advice-- run with at least a 1% incline right from the start. Running on a treadmill without incline is easier than normal running because the belt helps to propel your foot.

Also, for C25K most of us seemed to pick a pace that allowed us to complete the runs and then use the time measurement not the distance measurement.

There is no pace you are "supposed to be". Except ALWAYS err on the side of too slow unless you are specifically doing speed work

The pace you can run comfortably and talk comfortably is your steady state pace or "base pace". You want a pace that for the most part you can (eventually) hold continuously for 20-40 minutes.

C25K is just giving you an option of EITHER doing your intervals for time or distance depending on what is easier for you to measure. (If you were running on a track you might find distance easier, on the road with a watch time is easier, on a treadmill you get to choose). This does NOT mean you need to be running 6.0.

I wouldnt use running for HIIT until you have established a running base. Your aerobic system adapts twice as fast as your joints and tendons. Which means while you may be able to complete HIIT running, without a base you may injure yourself. I wouldnt HIIT with running until you can run for 30-40 minutes continuously. HIIT on something lower impact. (like switch to walking on the treadmill with a serious incline)

5.0 is awesome! I do between 4.6-5.2 usually the higher for only 1/4-1/2 miles every other mile or so. Right now I do not think I could maintain the speed for 3 or more miles. I am more interested in distance than speed so I tend to be slower...as long as I finish the race before the walkers I consider that a win!

W2D3 C25k 5.0-5.1mph and 3.5-3.6mph for a new PR pace of 13:40!