Pace for the mile: 9:25 There was approximately a 2 1/2-minute improvement with the pace of the mile from the previous run on Sunday.  Treadmill: Run: Distance: 1 mi Speed: 6.5 

My warm-up routine was implemented with a speed of 1.9, 2.9, 3.9, 4.9, 5.9, 6.9, 7.9, and 8.9 on a treadmill for each speed for 1 minute and 15 seconds with a brief break inserted in-between each change of the speed.  Before I worked out with the speeds on a treadmill, I performed exercises in under three minutes.  After I ran a speed of 8.9, I took a break for 10-15 minutes before I ran one mile in under ten minutes.