Report Not progressing in Running Tips Posted October 3, 2014 Since I'm on a treadmill, it's easy to keep an even pace. My regular walking pace is about 2.7 mph, so I warm up at 3 mph. When I first started in June, I would increase speed to 4 mph for the jogging segments. This time I'm jogging at 3.5, and only the final jog is at 4. Being back at week 1 is tough, I really thought I would have completed the program and run my first race by now. Tomorrow is day 3, so we'll see what happens!