How to proceed with C25k on treadmill...

The last time around, I did the program running outside, so I didn't know my actual speed and I just tried to increase my endurance.

Now that I've moved to Queens, I don't love my neighborhood for running so I've been doing the treadmill. I have one more run in week 7. I run on 0.5 incline at a speed of 4.6 mph. Today's run was HARD! I didn't slow down at all (I think I run faster than 4.6 since I am up by the front) but I was dripping sweat.

Should I stay at 4.6 and just keep adding time? And then once I hit 30 mins try to get faster?

Or should I slowly add speed on the repeat days and try to gain speed and time concurrently?

My goal is to do the 3 miles in 30 mins, so at 6mph. From there I'll try to gain speed and distance, but probably with a different podcast program.

Re: How to proceed with C25k on treadmill...

For one of your runs, you could start by doing 30 sec-1 min intervals of a faster speed. So stay at the 4.6 if you comfortable, then attempt to do short intervals at the higher speed. Gradually increase that pace, along with the comfortable pace. Then, for another run, stay at a comfortable pace and gradually increase the time. So you would have one run that works on slowly building your speed, and another for endurance.

HTH...I'm sure the other ladies will also chime in with good advice.

Re: How to proceed with C25k on treadmill...

I find it hardeer to run slower. I would up it to 5

Re: How to proceed with C25k on treadmill...

I wouldn't worry about your speed at the beginning. At this point all that matters is that you are getting a good workout. You're speed will increase over time. When I did C25K it was mostly on the treadmill. I started out at about 5.0 and then over time, felt ready to go faster and upped my speed. Good luck!