I ran a pace of 7:54 for a distance of .35 miles at 2:46 on the treadmill for my run.  

My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, and 8.0 with a short break in-between the change of speed.  I rested for 5 minutes before I ranwith a speed of 8.0 to 8.3 on a treadmill.  Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute.  I performed warm-down exercise for less than 1 minute.