new to running..

Question
QUESTION: Hi,
I am trying to increase my fitness & lose weight etc etc by riding 3 times a week (not in the gym), and also running on the treadmill at the gym 3 x week.
I have started doing the "air force fitness test" (2.4km, I think its supposed to be done in 12 mins?) just to give me something to aim for and some way of measuring my progress.
I had planned to increase my speed by 0.1 every time I did the run and gradually build up to the required speed. I am just wondering if this is a reasonable goal or if it sounds too hard/easy - I don't know a lot about average speeds, I am unfit and just looking to gradually increase my fitness.
I have managed to increase it 3 times so far from 7.5 to 7.8; this last one took 18 mins and a few seconds to complete but it felt really hard and I'm not sure I will be able to keep up the pace! But if it is something I should be able to do I would like to try.. any comments appreciated :)
Thank you

ANSWER: Hi Adele
If you want to lose weight and increase your fitness it is very simple,you just have to burn off more than you take in period.Start a easy jogging program and run how you feel and slowly increase your pace and distance how you feel and adjust along the way how your feeling.Don't bother with all that micro decimals.Bottom line for your answers is the mirror TEST.Just stand in front of it naked and if you like what you see you won or if you don't like what you see you have to keep working hard and refine the same process and don't QUIT.Adele there is no magic.For what it is worth i started out 30years ago with the  same focus and problems of weight loss,just go to my web site and profile and what is possible if you believe.I will work with you Adele if your dedicated to make it happen.You can call me if you want at 505 271 5909 in USA mountain time any time.

All the best

John
www.rentacoachinternational.com

---------- FOLLOW-UP ----------

QUESTION: Hi John,
Thanks a lot for the quick reply. The mirror test - done and done and no I don't like what I see and will not quit. But I think I am a person who sort of needs to micro decimals as a way of staying motivated.. I need something concrete (ie number-wise) to aim for otherwise I don't work as hard!
THanks for the number, might not call just yet as I am in Australia but thanks again for the reply.

Answer
Hi Adele
It is not a about what makes you feel comfortable and your needs,but it is changing what works and gets the results that your willing to focus on and move to a higher level.If you continue to do what you have always have don you will continue to get the same results.Have you read my web site and seen the athletes i have worked with.You have asked for my advise for quality information and to give you the answer to your request for the answer to lose weight and then you question it and tell me what you need.Adele,if you need micro as away to focus and accomplish things then you need to really look at your life because you and i both know that is not the problem.There is something missing in your life and that will be the catalyst that will rocket you forward and you will be unstoppable and create the body you always wanted.Adele i was where you were years ago and struggling with the same problems with weight etc.and other issues in my life.You have to dig down and find what out what really gets you channeled and inspired and focused to not look back and saying to yourself the past is going to be written in the book history chapter.DONE DEAL....I will not look back and look  at the same body again.That i no for sure.

All the best

John