Run: Distance: 1 mile Time: 9:09 (2 seconds faster than previous mile) Avg Speed: 6.5  Max Speed: 8.4

Speed: Beginning to .75 mi: 6.5, .75 mi: 6.6, .85 mi: 6.7, .90 mi: 7.0, .95 mi-end of mile 7.5-8.0

Videos: Allie Ostrander (Testing My Fitness for the US Championships ft. David Roche), Coach Holly (How to Run a Mile Without Stopping | Track Progression!), and MK (How to Speed Up Easy Pace from 11 min to 9 min per mile)

Warmed-up and warmed-down for less than one minute before and after the run.

Warm-up: Speed: 3, 4, 5, 6, 6.5 at each speed for 1:30 before the mile.

True Treadmill