My running time was 5 seconds from elite for my age on runninglevel.com on the .20 mile.  I ran .20 miles in 1:23 on the treadmill.  My running level was advanced for my age.  Before I ran .20 miles, I ran .56 miles in 5:21 with 5-10 minute break inserted and .44 miles in 3:58 and both distances totaled a pace of 9:19 for the mile.

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 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 7.0 and 8.0.  I took at least a 45-minute break before I ran .20 miles with a speed of 9.0 to 9.4 on a treadmill.  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.     

WeWard: 6.36 mi

DISTANCE