RUN: TIME: 8:55 DISTANCE 1.01 AVG SPEED: 6.8 MAX SPEED: 9.4 IMPROVEMENT FROM PREVIOUS RUN: 12.3 seconds  

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

Part II: 5 min walk warm-up @ 10% incline and 3.7 mph

---Allie Ostrander, Working Out at 8min Mile Pace || Day in the Life (https://www.youtube.com/watch?v=PgDNiC-pYNc), 2:00 / 8:04

Part III: Warm-up: Speed: Run 3, 4, 5, 6, 6.7 at each speed for 1:30 before the mile

Part IV: Videos: 

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

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: Run: Mile: Initial speed: 6.7

6.8 .75 mi

6.9 .85 mi

7.1 .90 mi

7.6-8.9 .95 mi to the end of the mile

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

True Treadmill