Elite for my age group: Walked .40 miles at 4:07 Elite for my age: Ran 44 seconds with a pace of 5:13 and 97 percent faster than all females

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

Part II: Speed: Increase initial speed from 3.0 to 3.9 at .01 miles at each change of speed 

Part III: Speed: Increase initial speed from 4.0 to 4.8 at .01 miles at each change of speed 

Part III: Walk: 1st mile: Initial speed: 4.8

4.9 .50 mi

5.0 .75 mi

5.3 .85 mi

5.4 .92 mi

5.7-5.8 .94 mi

5.9-6.0 .96 mi

6.3-6.7 .98 mi to end of mile

Time: 11:57 for the 1st mile

I had to move to the side of the treadmill four times for a total between .10 to .12 miles.

Part IV: 2nd Walk: .35 mi: Initial speed: 5.9

5.9 .01-.35 mi

6.0-6.1 .35-.40 mi

Time: 4:07

Pace: 10:17

I walked through all of it without stopping.

Part V: Run: Speed of 11.5 was ran for 44 seconds MAXIMUM SPEED: 12.5 PACE: 5:13

I accelerated from a speed of 8 for 12 seconds to a speed of 11.5 for 44 seconds.

I ran through the entire distance without stopping.

Part VI: Videos:

My Breakthrough Race at the Houston Half Marathon (Allie Ostrander)

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

True Treadmill