just build up to a speed slightly outside your comfort zone
if you're on a treadmill, start walking quickly (about 7kph if you're tall, a little less if you're short); this will warm up your calf muscles and after a couple of minutes you'll start to feel the burn a bit, but keep going. After about four minutes your body will start wanting you to pick up the pace a bit to relieve your calves, but keep pace-walking for at least five mins, preferably ten, then build up to about 9ks per hour (jogging pace). Try that for another ten minutes; if you're comfortable, stick with it. If you want to go faster, you can do (the controls are right in front of you if you want to slow back down - about 11kph should be a good target for a first-timer. Aim to get it done in an hour and ten at the most so be prepared to push yourself

...and if you do accidentally hit 16ks per hour, fall on your face and get thrown off the machine and onto the lap of some steroid-pregnant shitcake, I want first dibs on the cctv footage
(Katabatic wasn't, and will never be on, Mon 18 Oct 2010, 15:25, 2 replies)

km/h, not kph
Sorry, just a pet hate of mine...
(Vice Admiral Sir Charles Cockbrush KCB MBE DSO, who is finding it increasingly difficult to log into b3ta.com wants to duck your aunt and kick your puppy, Mon 18 Oct 2010, 15:36, closed)

kmph?
(wankymcwankwank Eels, tobacconists, hovercraft and bouncy bouncy., Mon 18 Oct 2010, 15:41, closed)

Thanks
thanks for all the advice..

..I'll defo follow it & let you know how I get on..

unless of course..I die..
(wankymcwankwank Eels, tobacconists, hovercraft and bouncy bouncy., Mon 18 Oct 2010, 15:40, closed)