Get me fit please!

[RunnyBunny]

I have recently bought a treadmill and would like to get fit/lose weight.

At the moment I’m doing half an hour every other day:

Walk for 5 mins at 5.5 Kph
Jog for 20mins at 6kph
Walk for 5 mins at 5.5 kph.

So should I be looking to increase speed or time or a bit of both??

Should I start to do every day? I’m wary of overdoing it because my Achilles tendons have been known to get sore enough that I’ve had to take breaks and skip a few days. They seem to be holding up at this level.

Have a look at The Couch to 5k app. There are a few - I like the BBC/NHS one. It builds you up to running for 30 mins in run/walk intervals.

Yeah I did the C25K before a few years ago. But I’m jogging for 20 mins now. So should I maybe increase by a minute a week or something? Or increase speed? Or increase time/speed alternately?

I’d be looking to increase the speed. Half an hour is a good length of time. I run at 10kph (5km in 30 mins).

Start by having short bursts at a higher speed, even 1 min at 10kph then 4 mins slower. Gradually shift the balance eg 2 mins at 10kph and 3 mins Slower.