Get Running Forums

Ok Treadmill runners, I need some help. I am completely hopeless with distances, speeds, etc and have I no idea if I am slow, really slow or barely moving! HA And on top of matters, my treadmill is in miles and I think in kms!

My 'walk' speed is 3.3 miles or 5.3 km
My 'run/jog' speed is 4.4 miles or 7.1 km

Is this a good speed, slow etc?
And how fast should I be running to get a 5k run in?

I just did W5R2 this morning and onto the 20 minute run on Saturday!!!

5K in 30mins would require you to run at 10kmh, but I think the general advice is to run at your own pace, which will gradually improve over time anyway so I wouldn't obsess about speed

Good luck with the 20 mins, I'm sure you'll do just fine!

Everyone runs at a different speed, so what works for you might not be what works for others. When I'm doing a long run (40+ minutes) on the treadmill, my pace is 4 mph. I am a slow runner. AND THAT IS OKAY. If I'm doing a shorter run (usually 20-25 minutes) I'll run at 4.5 or 5 mph.

Slow is okay. I'm definitely faster than when I started, but still SLOW. Don't worry about what other people are doing, just do YOUR best.

I am on week 2 and doing the program on the treadmill as well. After reading many threads on this forum, I decided my goal was to run at a pace where I wouldn't be overly exerting myself to where I couldn't finish (but still getting a great workout and turning very red!). My plan is to also up my MPH on my runs each week and see how that goes. So, week 1 I walked at 3.5 MPH and ran at 4.5 MPH. This week I walked at 3.5 and ran at 4.6. I felt I could have increased the speed a bit today, but I didn't because i don't want to burn out. I might up things at a faster pace in a few weeks but I feel I am going at a good clip for me right now.

To do a 5K in 30 min, you'd have to get up to 6 MPH.

Good luck!!