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[quote=Anonymous]OP, i posted above about being sore after running, but i'm in a similar situation and could have posted your message.

I do most of my running on a Peloton tread, and i do HIIT a good bit because to me it's less boring. I do get sore after HIIT. Really stretching to run fast/sprint is tough, but i do think it helps improve strength and speed.

On the tread, i set small goals. If i'm running at 6 mph, i'll set a target of running 7 mph for 10 minutes without stopping. Or if i'm doing a 20 minute run, i'll try to get my average speed to tick up to a new record (6.4mph to 6.5mph), etc.

I do tend to run/walk, less now than when i started of course, but if i'm trying to do a 7 mph 20 minute run, i will often run for 10, walk for 1, then try to run the rest of the way. I try to close those gaps and to me that's progress and it increases average speed. Probably a little different if you are not used to varying your speed at all, just set an MPH and go for your full workout. [/quote]

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