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DRAGONCHILDE SparkPoints: (58,536)
Fitness Minutes: (14,252)
Posts: 9,692
6/27/13 10:47 A

It REALLY depends on you. For me, running at 4-4.5 MPH feels bizarre; that's a walking speed for me. However, my friend who is much shorter is running comfortably there. For me to actually run, I need to be at around 5 MPH to be comfortable.

Experiment with what works for you. What matters isn't what speed you're going, but that you're running (both feet leaving the ground at one time.) Your speed may be painfully slow for someone else, but that doesn't mean that you aren't getting a workout.

Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.
SPARK_COACH_JEN Posts: 60,319
6/27/13 8:44 A

I agree with Zorbs. The "right" speed is going to vary from person to person. I'm naturally not a fast runner, so someone who is might be able to go faster even if I'm in better shape. The Talk Test she describes below is the best way to know the right pace for you.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
ZORBS13 SparkPoints: (137,794)
Fitness Minutes: (131,218)
Posts: 14,161
6/27/13 7:28 A

The pace should always feel easy and you should be able to carry on a conversation.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Leader of Trail Runners SparkTeam
50K ultramarathon finisher, 10x marathon finisher (3:59:26 PR)/22x half marathon finisher (1:51:10 PR)
Mom (b. March 12, 2010)

Twitter: @zorbs13
IG: @runningskirtsnmanis
KIBBLE55 Posts: 196
6/27/13 7:14 A

hi just joined the 5k running programme - I have walked my way to a 75Lb weight loss and have now manged to do 5k ona treadmill with a 2 setting on the incline in 36.03 minutes.

This equates to about an average 8.5KM/H speed.

I lik eteh look of the programme and like the fact that you walk them run - can you advise what speed I should be at when I am doing the jogging parts.

Kind regards


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