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What is a good speed to run on when working on a treadmill?


I have been trying to use the treadmill lately to work on my pacing problems. However, I am only running at a 4.5 which is (I don't remember exactly) but about a 14 minute or 13 minute mile. That seems so slow? Is that really accurate? And what is a good speed when you are just looking to use it for cardio?

 

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