RUN: TIME: 9:02 DISTANCE 1.00 AVG SPEED: 6.6 MAX SPEED: 8.9 IMPROVEMENT FROM PREVIOUS RUN: 7 seconds  

Part I: Warm-up exercises: Less than one minute

Part II: Warm-up: Speed: Run 3, 4, 5, 6, 6.6 at each speed for 1:30 before the mile.

Part III: Videos: 

Allie Ostrander (Testing My Fitness for the US Championships ft. David Roche)

Coach Holly (How to Run a Mile Without Stopping | Track Progression!) 

MK (How to Speed Up Easy Pace from 11 min to 9 min per mile)

Part IV: Run: Mile: Initial speed: 6.6

6.7 .75 mi

6.8 .85 mi

7.0 .90 mi

7.5-8.5 .95 mi to the end of the mile

Part V: Warm-down exercises: Less than one minute

True Treadmil