What speed do you run on the treadmill?

[nbee84]

I realise that it will depend on your stride/height/leg length etc.

I ask because I have been having a go at couch25k. I'm 5ft4 and have been doing about 8.5k ph but have noticed that a lot of people seem to aim for a sub 30 mins on a 5k run. When I up the speed to 10kph it feels more like a sprint to me and I certainly can't sustain it for more than a few mins. Is it something that improves with your fitness level or am I just not built for speed ?

BTW - I'm nowhere near running the whole 5k yet, am up to about 2.5k in one burst.

Prior to having my DD I used to try and do 5k per day. I am also 5'4" and I ran at about 8.5kph. I never got better than that! Now I'm lucky if I can sustain 8.5kph for 5 mins!
I never understood how people managed it either...

I am 5 ft 7 and run at 9.8 km ph on the treadmill for 20 + mins (I run for longer outside, but get bored/too hot on the treadmill). The speed is related to the stride and style I need to adopt to avoid shin splints, which has been a problem for me in the past.

I wouldn't worry as your pace will pick up as you get fitter. It isn't really related to height, more your gait eg efficiency of running style and leg turnover. It may be that you need to include some interval type sessions into your training to get your legs used to a faster cadence. I think this naturally happens over time but speed training can help this come along more quickly. I haven't run on a treadmill for ages as I run outside since becoming a full time mummy. When I was in the gym near the office my speed ranged between 12.5kph to 19kph if I was interval training for example. I was on the treadmill in the hotel gym on holiday recently and found that from a 12kph starting pace I could only hold it around 14kph comfortably. I gave up after 8k as it was too hot. I suspect lack of speed training and having had another baby has had an effect on me, plus it was very hot. But it was still a bit depressing when I consider that pre-children my gentle jogging pace was around 13kph. I think age comes into it too (well, at least that is what I tell myself...) Don't get too caught up in speed or else you could find you lose the enjoyment a bit!

I just pottle along at about 8km ph for 5 mins or so. I don't do it very often though, I used to be quite good on the treadmill - before I had dc's .

Thanks all.

More concerned with hitting my target of running 5k, even if it is at 8.5kph. Just wondered if I was spectacularly unfit. Once I can do that I can work on getting faster - though I have been upping the speed to 9.5k for the last 3 minutes.

Moshi - it sounds like 8.5kph would be your normal walkig speed