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What speed (roughly) do people jog/run at?


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I walk regularly at a pretty fast pace (4-4.5mph) and was wondering if I was to introduce jogging for example, how fast should I aim for?

To clarify- if I was to do something like C25K on a treadmill to begin with, what speeds should I set it for during the jogging parts?

Thanks!

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I usually increase my speed to my fast walking pace then slowly increase it until I feel like jogging, after that just go up in small increments to a comfortable jogging/running pace. Everyone's speed varies greatly, so work at a pace that feels right for you.

"What speed (roughly) do people jog/run at?"

It depends on what is chasing them.

i average around a 9.5 minute mile, which is 6.3mph.  that's for 5-10k.  i've never used a treadmill, though, so don't know how that converts. 

edit: i have a feeling that's not very helpful :)

just run/jog at a pace that you can sustain.  there's no real advantage to running fast if you have to quit after a minute and a half.

The biomechanics of running (i.e. both feet leave the ground at the same time), means there is a notable "leap" in energy cost when you make the transition from one to the other.

For example, the intensity of walking 4.0-4.5 mph is roughly 4.5 METS. Running at 5 mph is about 8.6 METS, or almost double.

So, even if you are in reasonably good shape, there will be a transition as your body adapts to the higher workload.

Probably the best thing is to start running at a low (but comfortable) speed and do it in 30-60 sec intervals. In other words, run 30-60 s, walk a couple of minutes, run, etc.

It's not that complicated--if you can handle the effort, you'll quickly figure out how to work into it. Just start slow.

I'm just starting running (couch to 10k) and I am doing my walk intervals at 3.8-4.0 and running at 5.3-5.5. It's a bit slow but I'm just starting so I don't want to overwhelm myself.

Hope that helps a bit & good luck!

Well, you currently walk about as fast as I jog. 

My "brisk" walk is 3.5-4.0 mph and I can jog 4.5-6.0 mph.  But I have short legs and I'm slow.  When I was attempting to do HIIT on my treadmill (not sure it ever really qualified) I would sometimes get up to 8mph for 30-45 second bursts.

It is really up to you... 

I can't walk over 3.8 or I trip.

Then again, I can't jog under 5.5 because I feel like I'm running in slow motion and it feels awkward.

I usually run at about 6.5mph, faster if I know I'm only running 1 or 2 miles.  On days I do interval training I sprint at 8.5-ish mph.  I could sprint faster but then the treadmill sounds like its going to break.  I have no idea how fast I run outside...haven't done it since I started running more often and actually keeping track.

When I started running I usually started around 5.3 mph and worked up to 6.0 mph by the end of the workout.  At this point I was horrible at running, but I was in decent shape from rowing.

I tried to be a 10-min mile runner, and it just didn't work for me and I hurt my hip.  Now, I'm more realistic. The truth is I never was, and maybe never will be, a speed runner, but I like long-distance and my comfortable pace is a 12-13 minute mile (4.5 to 5.0). I'm working my way up to a consistent 5.0 (12min), but 4.8 is still a struggle.

Anyways. Running indoors sucks and I'm sure my time will improve once the snow and ice leaves and I can train outside again.

I run 4 miles in 35 mins, so about a 9min mile?

it'll depend a bit on height/weight/leg length as well so dont compare yourself too much, someone with longer legs who'se been running a long time and is lighter will run faster than someone who'se heavier, shorter and new to running

just run at whatever pace feels right, start at 5mph and increase gradually til it feels comfortable to you, go for distance rather than time

When I'm doing distance work, I usually walk at 4.0 mph and jog at 6.2-6.5 mph.  I'll do up to 7.5 mph for HIIT.  When I did the C25k (about a year ago), I jogged at 5.0 mph, and was walking at 4.0.  

That being said, you have to find what works for you.  Try different speeds out, without pushing yourself too hard (or to little).

Good luck!

Just wanted to add one thing--your height doesn't have anything to do with your running speed or endurance. There are women out there who are under 5' tall running sub-2:30 marathons.

Running fast (not necessarily sprinting, which is a different movement) depends a lot more on fitness level than height or leg length.

I didn't run for many years, like from age 14 to 30, because of a too short Achilles' tendon. It got better and I started running, after running 2-3 times per week for a few months I do 10K in one hour. I've got a lot of hills around here, but I guess the slow start gets evened out on the steep way back home.

I do believe height matters. But of course a short person may be a fantastic runner too, you might just have a body more (or less) suited for a sport.

Personally I don't think I'll ever become really, really fast, I've got super endurance and am strong, but I'm not very fast at any sport. Except Tetris. :-)

I'll do a 5K between 23-24 mins so 7-7.5 min/mile for 5 miles I'll run around 8 min/mile (around 40min). I don't run more than 5 miles right now. When I started back up last fall I could barely do 1 mile in 12 mins.

Original Post by azdak:

Just wanted to add one thing--your height doesn't have anything to do with your running speed or endurance. There are women out there who are under 5' tall running sub-2:30 marathons.

Running fast (not necessarily sprinting, which is a different movement) depends a lot more on fitness level than height or leg length.

Thank you.

I usually run at about an 8:00 average pace, but my actual speed varies from about 7 to 8 mph during my run. I run almost eight miles (7.75) most days.

Original Post by irishmum:

I walk regularly at a pretty fast pace (4-4.5mph) and was wondering if I was to introduce jogging for example, how fast should I aim for?

To clarify- if I was to do something like C25K on a treadmill to begin with, what speeds should I set it for during the jogging parts?

Thanks!

A lot depends on your fitness level/weight I think. I'm just getting serious about running after years of not being, I'm 50 pounds overweight and I'm averaging about a 13 minute mile right now. For me the important thing is making sure I do my daily 5k so I'm not too concerned about speed just yet. If you're already in pretty good shape though I think a 10 minute mile is about average.

Original Post by bmx419:

Original Post by azdak:

Just wanted to add one thing--your height doesn't have anything to do with your running speed or endurance. There are women out there who are under 5' tall running sub-2:30 marathons.

Running fast (not necessarily sprinting, which is a different movement) depends a lot more on fitness level than height or leg length.

Thank you.

Thank you again. (I am 6'5").

Height gives no advantage in speed. Also, slower cadence can lead to bad form. Longer stride at the same speed means slower cadence.

I ran a marathon last weekend in 3 hours 35 minutes.  That is an average pace of 8 minutes and 10 seconds per mile or 7.35 mph.

Today I did a 10 mile training run and most of it was at 7:30 pace which is 8 mph.

#19  
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azdak! you are really knowledgeable about this stuff. so i've a question. i am currently 8-8.20 min miling. i am only back training since august. i used to be lighter and on a mile trial with the college club i ran 6.30

you say that running speed is all about fitness. sooo...is it just a case of pushing really hard to get my miles down to 7 min miles. lots of tempo runs and interval training?

Jeepers!! What advice!! Thanks a lot everyone, it really helped. I thought I was asking a simple question, I guess (again) I didn't take into account all the factors I needed to like fitness levels (vitally important!), height/weight etc.! Sorry Embarassed Shows how much I really do need help!

To clarify- I'm 5ft 2", 150-odd lbs (i.e. still overweight- but not as much as I was!Wink), and pretty much sedentary (apart from running around after two toddlers plus working 9-5?). I can comfortably walk 3miles in 40mins or so whenever I get time, and I guess was just looking to see how to 'push' myself a little to maybe increase the cardio aspect of my exercise, and build up my fitness a bit?

I think I'll look a bit more at the c25k programme as by the looks of it, it'll help me build my endurance at a steady rate (that I can do at my own pace).

Thanks again everyone. I got new trainers at the weekend, so no more excuses...Innocent

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