I ran one mile with a time of 9.59 on the True treadmill at 20 seconds faster than the previous mile.  The average speed was 5.9 with maximum speed of 7.5.  The speed was increased from 5.9 to 6.0 when I reached .75 miles and the speed was further increased at .80, .85, and .95 miles to 7.5.   The warm-up and warm-down exercises were finished in less than one minute.  Before the run, I walked for 7 miles.  I viewed the instructional video of Coach Holly and the video on perfect running form.