damn, thanks guys for the responses especially to wj4. i just came back from the gym today and the machine we use are "life style" they are really soft on the knees compared to the other treadmill brand we have "nautalis".
its funny, on a good day if i am rested the day before i can do the 3 mile 8-9 speed and on a so so day i can do 2.5 mile at that speed, just depends if i push myself the extra .5 mile.
i normally just warm up walking on a 11 incline at 4.5-5 speed for .5 mile then going back to 0 incline and running and after going back to 11 incline at the speed and walking it out and im done.
as for the HIIT i will give this a try tommorow. my max is speed is 12 which i can only do for give take 1 min to 1 min 30 sec
. then go down to 6 speed walk it out and back up and down.
also there is a guy i norm run next to as he is there same times i am and he does 15 mile at 7.7-8 speed on 0 incline which i find is pretty damn good. and this is his warm up, after he lifts some weights and is done.
damn wj4 ur 5 11 and weigh 155lbs, you and me are almost the same. im 5 10 at 165lbs. so hopefully after this HIIT i will be down to 160lbs
. the highest weight i have gone to was 190lbs after spending a month in thailand with a friend.