Treadmill - BFT

Run like Billy-o for 1.5 miles on the treadmill or, set the machine at about 6mph to start with - 1.5 miles in 15 mins , working up to 8-9 mph and beyond.

To simulate the activity better, have a cigarette 1 min before the off, or do a shedload of situps, so you're in friggin agony - oooops warmed up before you get on the bleeding thing.
Your bog standard treadmills max out at about 16Kph, running 2.4 K (1.5 mile) would be done in 9 Minutes 30 (ish) if ran at 16 Kph.

Its just a case of getting you calculator out mate

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