I started when the weather got nicer and did 10 miles and then got up to 15. Then I stopped a few weeks cause I got sick and in 3 weeks I'm up to 20. Only shredded a few pounds and I eat really good so I'm hoping I'm building muscle. My average speed is 12 but I do go 14 to 15 at times. I'm so outta shape and a little overweight by 10 pounds.