In about a week I've gotten my 1 mile run down to 7 miles per hour. Last tenth of a mile 8 miles per hour. Which is a big improvement over what I was able to do my first day on a treadmill.

I want to be at 2 miles at 7 miles per hour 3 days per week whoch is what I ran typically 10 years ago.

At two miles I need to slow way down. Which is what I've unconsciously did while running outside.

For good cardio I think you need either a treadmill to measure yourself or run in groups.

It's to easy to little by little slow down when jogging outside by yourself.

Which hurts any gains you would see by running up and down hills.