dont forget to build your upper body strengh as well when your up to a decent level run in boots not trainers its a world of difference when you get to the stage of doing 1.5 miles in sub 8 mins get the bergan on and get it as high on your back as you can but as sock mentioned its mind over matter i don t mind and you dont matter when your arms and legs are cramping up KEEP GOING RUN THROUGH IT mind set is the inportant facter there get you fit, remember pain is a sensation like wanking only better, if you think posative and push through the pain barrier you soon get there , i used to do 1.5 m