There was a 17 second-improvement with an overall pace of 9:32 for the mile with .50 miles and .50 miles ran separately within a 15-minute rest since the previous mile ran without a rest on Sunday, July 6, 2025, which is 2 weeks ago.  I ran a pace of 8:40 for the mile on June 12, 2025.   

Treadmill: Overall pace for the 1/2 mile and 1/2 mile: 9:32 (Speed: 6.2 to 7.3) 

My warm-up routine was implemented with a speed of 1.9, 2.9, 3.9, 4.9, 5.9 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 15-minute break inserted between 4.9 to 5.9.  Before I worked with the speeds on a treadmill, I performed exercises in under 3 minutes.  I walked for  at least 5 miles before I ran.  I performed warm-down exercises for less than 3 minutes.     

WeWard: 9.35 mi 

DISTANCE