You read that correctly. Today I did the first run in my now 9-week goal to being able to run a 5K. I download the mps from this Podrunner Intervals website here. So in just over 29 minutes I did 1.75 miles on the treadmill at the gym at an incline of 1. After my cool down, my average speed was 3.79 mph.
But let's get it straight, I just want to be able to run without feeling like a fish out of water. Or even jog. I think this image pretty much sums it up.