I ran a 10:38 pace for the mile at 10 seconds faster than the previous mile on a treadmill.  The speed was 5.6 and increased from 5.7 to 6.9 at .90 miles on the treadmill.  I warmed-up and warmed-down with exercises for less than one minute before and after I ran a mile.  Before the run,  I saw the instructional videos of Coach Holly and one on perfect running form.  Before the run, I walked for 4 miles.