Treadmill: Run: .25 Miles (Speed: 7.8 with Speed: 7.9 for the last 5-15 seconds with no improvement from the previous run); .25 Miles (Speed: 8.0 with Speed: 8.1 the last 25 seconds with a 20-second improvement from the first run)

Warm-up: start on treadmill at speed 1 and gradually increase to 3 within one minute; rest for 2 minutes; move the speed gradually to 4 within one minute; rest for two minutes; move the speed gradually to 5 within two minutes; rest for five minutes; move the speed gradually to 6; rest for five minutes; run 1-quarter mile; rest for at least five minutes; run another 1-quarter mile