it goes with the treadmill. walk for 5mins on 4.2 to speed and then run on speed 5.5 for five mins, and bring the speed down to 3.7 but bump the incline up to 10 for five mins, and then repeat the 4.2 and back to a run. After a week are so get a little faster and include incline with the run, but don't go higher than 5 with the incline ( with the run). A friend of mine showed me this, and I was up to two miles in no time and 3 miles in two weeks. This really helped me with my running. I did this twice a week and ran the other 3 days. I promise you will be sweaten like crazy. Any other ideas share them.