Hey just wondering what speeds and when to increae and decrease the spped i have a treadmill that goes 1-16km/h so what speed should i start on and for how lond before i up it to a faster speed.
That would depends upon the speed at which you can currently running . and if you have Max out the speed then you can make use of elevation to make it challenging.
Warming up for 2-4 mins and cool down of 2-4 mins should be sufficient.
jog at the slowest pace you can x 1min than run as fast as you can x 30 - 60secs x 15mins maximum...easy...use inclines to make harder before increasing spped again