MagicGirl79 wrote: my main goal for the time being is to be able to run for 30 mins or so without stopping and to do that I need to build up fitness.
If this is your main goal it does not matter whether you run on a treadmill or outdoors, as you want to run continuously for 30 minutes.
MagicGirl79 wrote: So my question was... do you think running on a treadmill would still increase your fitness or would it be better to be running outside? Surely if I can do 30 mins on the treadmill then I've made a significant difference to my fitness and that would mean I'd be able to do at least 10 mins outside if not more?
HappyBella55 wrote:I think it's a good idea to start out on one to build your endurance, figure out your breathing and running style.
As I stated above running on the treadmill is definitely a good way to build your fitness as you can increase and decrease speed to your fitness level.
Theoretically, if you can do 30 minutes of continuous running on the treadmill then you should be able to run for 30 minutes outdoors. What will alter is the speed at which you run, also the terrain in which you run in factors too. If you choose a path/road with flat surface and not hills you will find it considerable easier than choosing a path with hills as your legs work harder. You may simply find that your legs give out before your lungs.
How fast should I set the treadmill for when I'm running? Would 9.0km/h be enough?
Whatever speed you are comfortable at. Everyone is different and has different fitness levels. Also weight and fitness level factor into it. Someone heavier than me running at an 8 or 9 speed could possible find this tough and may need to decrease speed and slowly work up to increasing speed. What you need to consider is your target heart rate. So we can't tell you what speed to run at, that is something you have to play around with and find what suits you.
MagicGirl79 wrote: If you've done Week 1 of the C25K program and it was hard, then you do Week 2 and find you can't run for as long as they say, what should you do? Just keep trying to push yourself further I assume?
If you are finding 60seconds of interval running hard I would suggest you postpone doing the C25K program until you do build your fitness level to a point where you won't find 60 secs interval runs hard. You also don't want to get any injuries.
Alternatively, keep repeating week 1 until you are ready to move on to week 2.