My approach was more effective for pace and distance for last week.  I changed my warm-up routine with a speed of 1, 2, 3, and 4 for 3:00 minutes and 5 and 6 for 3:30 minutes and seconds, and 7 for 3:03 and a 7.5 for 2:00 minutes.  I suffered from injuries.  

Before and after I worked on a treadmill, I performed exercises in less than one minute and walked for approximately four miles.   WeWard: 4.66 mi