I did this by gradually increasing my run speeds.

1 workout I would do 6.5 Treadmill for 3 miles
Then next workout I would do a elliptical strength workout for 20 minutes to build up my quads due to prior injury

Then next workout on treadmill .13 of a mile at 6.5 and .12 of a mile at 6.6 for 3 miles.

Then another elliptical workout. Gradually increasing the level after a few workouts.

Then 3 miles at 6.6 speed

etc,etc…... 17 months ago

1 more time at level 4 then onto level 5. Next run should be sub 24:00 3 miles!!!!! 17 months ago

on 7.5 speed. Next time I wil get under 24:00. 17 months ago

Doing this to build up my quads to help lessen the blow of running. I have previously injured my knee and had my meniscus removed. Looking to keep the other one. 17 months ago

First workout after vacation. Alternated 7.4/7.5 every 1/8 of a mile. 18 months ago

Next 7.4/7.5 Alternate every 1/8 mile. 19 months ago

My next run will be at 7.4 speed for 3 miles which should get me to a little over 0:24:19. I’ll be back with photographic evidence shortly!!!!! 19 months ago

00:25:48 21 months ago

in 00:23:10 but I want to build up gradually as my body takes a beating when I push it too hard. 21 months ago