I performed at an elite for my age on runninglevel.com.  I ran .22 miles with a time of 1:24 with a pace of 6:22 on the treadmill on my second run.  I had an embarassing situation happen on the first run where I ran a speed of 10.0 and stopped at 1:15 on the treadmill to prevent any injury.  I received no instruction from videos before the 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 short rest in-between each change of speed.  I performed exercises before and after in less 1 minute before I ran.