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Anonymous
Another one of those running question. I run just over 2 miles in 11 minutes (11mph for 9min30s, 13mph for 1min30s) on the treadmill twice a week. My question is, is this bad or average?

I know most of you run much further, but mostly at much slower speeds. I still get exhausted at the end of every run, but I used to be quite fit. I'm of normal physique and reasonably healthy. So is what i'm doing ok? I don't really have a goal, but it's not fat loss or anything. I just want to be able to run fast enough.

How far do you run and at what speed? Also weight, height and physique?
>> Anonymous
As an Armyfag, 2 miles in 11 minutes is great. Unfortunately a treadmill isn't a great way to judge this. You train your running for what you want to do. If you want to be fast over shorter runs, then sprints will help you out. 30/60's and 60/120's are good for building that up. If you want to run distance, and run it quickly, then you need to alternate speed and stamina.
I'm not is as good of shape as I used to be, but I'm working back up on that. I'm 70", 171 lbs. and average build.
>> Anonymous
If you want to improve your speed, then short-distance running with bursts of sprinting is best.

Go for 30 minute runs and sprint as often as you can, breaking back into a jog when your heart rate gets too high.