Start with a slow jog of about four to five miles per hour at the beginning of the workout. Increase the speed to your typical running speed on the streets. For reference, six miles per hour is 10 minutes per mile, eight miles per hour is 7:30 per mile and 10 miles per hour is six minutes per mile.
Start the treadmill at a slow speed of about 1.5 to two miles per hour to warm up. For the bulk of the workout, aim for speeds between three and five miles per hour, depending on your fitness level. Short bursts of power walking at over five miles per hour help burn calories.
Whether walking or running on a treadmill, start slowly and work up to higher speeds in the middle of a workout. Your top speed depends on your fitness level, but aim for a speed that maintains 60 to 95 percent of your maximum heart rate for the best workout.
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