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Hello Jennuhfur, we are happy you are here too. Good for you.

My first day I actually ran on 4.0 and walked at 3.0, thx for the replies. Excited to be here!

Hi Jennifer. You are doing great. Welcome here. So, I don't know your treadmill but I'd run at 4.0 and above. Then slow down to a walk when it says. Increase as you fell like it. Try and push yourself. Congrats on losing weight. Super cool.

Hi Rachel, don't worry about it, the whole aim of this type of training is to improve your endurance. There are a few ways you can trick your mind though. If you're counting in your head be it the sixty seconds or the eight intervals, count backwards as this makes it seem more positive. Actually keeping your mind occupied on anything else will distract you from whichever part of you body is burning the most. As for the physical part if you can't jog then try a power walk or a sidewinder - as long as your heart rate is up you're improving :-) I'd also recommend you try a pyramid to get your confidence up :-) Power walk set 1 slow jog set 2 faster jog set 3 run set 4 & 5 fast jog 6 slow jog 7 power walk 8. You've still done your same 3 really but you've managed to spread it over the eight. You'll be able to jog the whole 8 sets in no time at all so don't worry and stick with it. Best of luck :-)

Do what is comfortable.Try and push yourself each run.

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