RUN: 2ND QUARTER MILE: PACE: 8:30 DISTANCE .25 mi TIME: 2.07 AVG SPEED: 7.0 MAX SPEED: 8.9 IMPROVEMENT FROM FIRST ONE QUARTER MILE RUN: 1 second

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

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

Part III: Videos: 

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

290 Pound Former NFL Player Runs 7-Minute Mile (Devon Still)

Part IV: RUN: PACE: 1ST QUARTER MILE 8:39 DISTANCE: 25 mi TIME: 2.09 AVG SPEED: 6.9 MAX SPEED: 9.9

Part V: RUN: 2nd Quarter Mile Initial speed: 7.5

7.5-9.0 .20-.25 mi

Part VI: Run: 31 seconds MAX SPEED: 11.5 for 15 seconds 

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

I was able to run through both runs without stopping for the entire distance.

True Treadmill