It's a good stress, I believe, but a different one. Riding a bike offers a different type of stress.
#1.5 miles in 12 minutes how to
In other words, every time you run, your body is "learning" how to cope with that type of stress. It's with the muscular, skeletal, and neurological changes your body is "adapting" to every time you run. The problem with riding a bike to increase your run time isn't so much with the cardio, in my opinion. then I'll ride a bike or the elliptical to give myself a break while still getting a cardio workout. If you can't, try to work up to 2 miles and don't worry about the time. Try to go longer if you can, but increase your distance slowly. So, if you're looking to break a 15 minute, 1.5 mile time, I would shoot for a long run of maybe 2 miles, 2-3 times a week to start. I do speed work 2 times a week, and I ALWAYS have my "long" runs 2-3 times a week with the goal of running further than my target. Now, I'll do about 7.0 MPH jogging and 9.3 or 9.4 MPH running, 30 seconds on, 30 seconds off. I'll nudge my intervals up just a smidge (a scientific term) each week.
You should be pretty good and tired, but not so much so that you're going to injure yourself on the treadmill (falls, etc.). You'll know pretty quick what's right and wrong, I think. If it's not enough, move it up at a little bit. If the "sprint" is too much/too fast then slow it down a bit or maybe dumb down the time intervals (1 minute "ON", 20 seconds "Off", etc.). Do maybe ten cycles of that followed by a 5 minute cooldown. Try and do a 5 minute warmup, then run 1 minute at 6 MPH and maybe 30 seconds at 6.5 MPH. You're running on the treadmill at a pace of about 6 MPH right now. That being said, I love to do my speed work on a treadmill. One of the things I learned: Running outside is always harder than on a treadmill. Maybe it's the blind leading the blind, but I know I've made very good improvements and I think I've been pretty safe and sane about it.
While I'm not a running coach or an expert, I can tell you what's been working for me. Jerry, I'm a little bit more advanced than you, but I was in your shoes just 6 months ago.
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