I ran a mile with with an overall pace of 9:37 on the treadmil.  I ran a pace of 8:40 for the mile on June 12, 2025.   

Treadmill: Pace: 9:37 (Speed: 6.2 to .85 mile and increased to a speed from 6.2 to 7.4 after .85 miles) 

My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, and 6.0 on a treadmill for each speed for 1 minute and 15 seconds with 1-minute break inserted in-between each change of the speed with 5-10 minute break inserted between 5.0 to 6.0.  I took at least a 30-minute break before I ran a mile. Before I worked with the speeds on a treadmill, I performed exercises in under 3 minutes.  I performed warm-down exercises for less than 3 minutes.