RUN: 2ND QUARTER MILE: PACE: 8:32 DISTANCE .25 mi TIME: 2.08 AVG SPEED: 7.0 MAX SPEED: 10.0 IMPROVEMENT FROM FIRST ONE QUARTER MILE RUN: 3 seconds  

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

Part II: Warm-up: Speed: Run 3, 4, 5, 6, 6.7 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) 

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

Part IV: Walk: .25 mi: Speed: 3.5

Part V: RUN: PACE: 1ST QUARTER MILE 8:44 DISTANCE: 25 mi TIME: 2.11 AVG SPEED: 6.8 MAX SPEED: 9.6

Part VI: Run: 2nd Quarter Mile Initial speed: 7.0

7.4 .10 mi 

7.4-9.0 .20-.25 mi

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

True Treadmill