I'm an absolutely terrible runner, always have been (I'm clearly built for strength, not for speed), but this fall I injured my shoulder, and despite staying away from lifting for awhile, and getting PT, it never got better, so I finally had surgery 2 weeks ago. It will be several more weeks before I'm allowed to even start PT, and another 6 weeks before I can return to weight training, so in the meantime, I'm trying to work on my cardiovascular fitness.
Currently, I can comfortably jog at a 10-minute mile pace (treadmill setting of "6") for up to 3 miles. If I push harder, to a 9 minute mile, I am too winded by 1/2 mile to keep it up, and end up having to drop the speed down to about an 11-minute mile for awhile to compensate, so I never get below an average of 10-minute/mile, and I am definitely pooped at that speed after 3 miles. Does anyone know of a C25K-like system, that will help you get faster/gain more endurance? My initial goal is two back-to-back 8 minute miles, and then to do 3 miles in 25 minutes. How hard is it to go from where I am to that? If you can do that, what did you do to get there?