My goal was met to run .50 miles in 4.16 and at a pace near 8:30-8:45 for .50 miles for this week.

RUN: .50 MILES: PACE: 8:32 DISTANCE TIME: 4:16 AVG SPEED: 7.0 MAX SPEED: 9.9  

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

Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 at each speed for 1:30 before the .50 miles with a one-minute rest between each change of speed

Part III: Videos: 

Allie Ostrander (Working Out at 8 min Mile Pace || Day in the Life) 

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

Part IV: Run: .50 Miles Initial speed: 7.0

7.5 .37 mi 

7.7-9.0 .43 mi -.50 mi

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

True Treadmill