I am an elite for my age on runninglevel.com on the .22 miles with a time of 1:25 with a pace of 6:26 on the treadmill.  I did not watch videos prior to this workout session.  I ran on the treadmill with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, 8.0, and 9.0  for 1:15 with a brief rest in-between each change of speed.  I performed exercises in under 1 minute before I ran.  I performed warm-down exercises for less than 1 minute.