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That depends very much on the type of treadmill your on. My advice would be to go at the slowest possible speed that is still jogging so just find that speed and stick with it throughout the programme. This 9 week programme is all about building up the stamina you need and speed will come afterwards...

Hoo hoo getting close now alec. Some runs are harder work like that arn't they! Today I went back to running and re-did week 9 run 1. My back was really really painful all weekend so i waited until it didnt hurt any more then gave it another 2 days. The run went amazingly well and i felt the break i...

Not updated for a few days - reason being that inwas on the first of my week 9 runs and half way through i dunno what i did but in got back pain and had to stop. Im therefore having a few days off for recovery.

On a brighter note just got 3 inches of snow it 2 hours woohoo

Start your music playing then open get running. Your music will play in the background and get running will dip the volume to give the instructions when it needs to

I was 18St 3lb when i started this and im 4 runs from the end and weigh 17st 1lb. I have however been doing other exercise on now running days and have been at a constant minimum of 500 calories below BMR the whole time. I think that running itself combined with a healthy diet will result in long te...

Sweatshop know their stuff for sure, well worth getting a gait analysis and following their advice.

Well done to everyone!! Week 8 run 2 for me today. Went very well again, i did the full 28 minutes than ran at a faster speed for 2 minutes of the cooldown walk just for fun. I decided that as inhad already run the full 30 minutes last week id increase my speed for the end of the runs to improve. On...

Im too scared! I have not done a single run outside, all on treadmill so im not sure if it will be the same or that i want people to see me run!

Well done, each run in the week gets easier too so soon you will even more amazed at your progress

For speeding up interval training but thats only what i have read not from experience but worth a look into