Interval training on running machine

Hi,

Can anyone give me a bit of advice?  I really suck at running and am trying to improve myself so I have been doing 20 minutes of interval running on a running machine as I can't stand to run outdoors.

I warm for 5 minutes at speed 8.5, then alternate between a jog speed of 8.0 for 1 minute, and a run speed of 12.0 for 2 minutes, this goes on for 20 minutes in total.  Does this sound like a reasonable?

I guess my goal is to improve my cardio and stamina.

Thanks,

You are a speedy peep :-) Doing intervals will burn lots of calories and raise your metabolism for a long time.  If you want to improve your cardio and endurance, then you need to run longer in your aerobic zone.  Long slow runs in your aerobic zone will improve your cardio and build your endurance.

Most running plans will have a tempo run, an interval/hill workout, and a long run in them.  Some add a "recovery" run after the long run.  The first two runs are short and sweet.  Your LSD run on the weekend get progressively longer (by 10%) a week.  Then every fourth week, take a break and cut it in half before picking back up the next week where you left off.

and do run outside.  The fresh air and scenery is amazing.

p.s.  8.0 on the treadmill is my supa fast pace :-)

I may be totally off here, but I'm guessing since she says she sucks at running, and that from checking her posts, she is from England ---- maybe she is using another speed unit?  Possibly km/hour instead of mph? 

Either way she looks like she's dong fine to me....  12 km/hour is ~7.5 mph and either of them looks fast to me

Oops yes it's km/hour not mph!! 

I think i'll give it a bash outside at the weekend and see how i get on.  Either way i'll try and add in a longer run at a slower pace in between sessions. 

Thanks for your comments!