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Today was the first day I jumped in the treadmill in a very long time. I didn't know what to go by so I just kept pushing the buttons to get the speed up/down to as much as I could take. I've just found a beginner's plan online and wish to give it a go the next time I'm at the gym. Just wondering as a beginner what sort of speeds should I be looking at? Just a rough guide really, I can always take it up/bring it down depending on my endurance. I'm thinking for walking something along the lines of 5km/h. How about jogging and running?