Treadmill couch to 5k

[Need9HoursSleep]

Going time start tonight using treadmill in the gym, anyone know what speed and incline should I use?

Ooh good question. The idea is to run 5k in 30 minutes, which would be 6 minutes per kilometre. Do that pace and you would be on track. Gradually increase the incline at a later date

Great thanks

i'm doing this on the treadmill and not getting anywhere near 5k!!

i'm really trying to do it at speed as I don't need to build stamina, just working on speed

Same as you do outside. Use the app and interval train it so do 2 mins slow, 2 mins fast etc.
Speedwise it depends what's comfy for you/what your jog pace is.

Keep doing that until you hit 5k. Then gradually decrease the slow sections and increase the run sections.

I found the best way to get a better speed on 5k was to increase my distance.

Thanks everyone. I had my first go tonight, the first 10 minutes I was flying and thought to myself this is so easy, then reality hit!

I did 5 min warm up on 4.5kmph then started with 1.5 mins walk at 6.5kmph with a run for 1 min at 8.5kmph. I did 15 mins of the walk/run with a 5 min cool down at the end.

I'm over 3 stone overweight really hoping this kick starts things for me