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kilometre/hour and incline for overweight newbie


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Hey all

I'm on week 3. I live in India and there isn't an outside space near me to run as the streets are full of rickshaws, dogs, cows etc (no park) and super hot and polluted, so I use the gym treadmill. It's in km/hour and the app is in miles/hour.


How fast in km should I be running? I'm currently doing 7.1 (I'm 265 pounds/120kg right now - so massively unfit!). And my incline is 0.5.

Now this I find not 'easy' but doable.


 Looking ahead to week 5 I have to run 3/4 mile in 8 minutes. My mathematics-able friend (!) told me to achieve that I'd have to put the treadmill at 9.1km/hour, which I tried yesterday and only managed 90 seconds at that speed. It felt like a sprint!


Any recommendations for a speed aim in km/hour? And incline?


I obviously don't want a heart attack, but I do want to push myself.

thanks :)

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Do not worry too much about your speed/pace. your main goal is endurance.

Your run should be challenging but not damaging, so listen to your body.


To transfer speed in miles/hour to km/hour just multiplay the number by 1.6.

More precise numbers:

mile/h - km/h

2 - 3.218

3 - 4.827

4 - 6.436

5 - 8.045

6 - 9.654

7 - 11.263

8 - 12.872

9 - 14.481

10 - 16.09


I am playing with incline when running. If I feel good I increase it slowly (every 5 min of run) up to  2%

If I straggle with exercise, I will reduce the incline to complete the run.

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  • 2 weeks later...

As above, don't worry about speed. Do vary your inclinduring the workout. I go from 1 to 4 on random or course to get the variation.


As to speed, I started off with a speed of 7.5km/h and then went to 9 after a few months before going back to 8km/h. It isn't a race, your aim is endurance and to keep going. That is what is going to improve your fitness, not going faster.


Don't pay attention to distance on the program, just run for the allotted time along with the voice. You will increase speed and distance later as you get fitter.


Go at the speed that you can complete it on. I went at the slowest I could run/jog at initially. That is ok.

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