I ran at an elite for my age on runninglevel.com.  The first run was .21 miles with a time of 1:17 with a pace of 6:07 on the treadmill.  There was 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 brief rest in-between each change of speed.  I performed exercises before and after in less 1 minute before I ran.