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 4.6 at .01 miles at each change of speed 

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

4.8 .50 mi

5.0 .75 m

5.3 .85 m

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: 12:04 for the 1st mile

Part IV: 2nd Walk: .35 mi: Initial speed: 6.0

6.0 .01-.35 mi

Time: 3:35

Pace: 10:14

Part V: Run: Speed of 11.5 was ran for 32 seconds MAXIMUM SPEED: 12.4 PACE: 5:13

I accelerated from a speed of 8 for 14 seconds to a speed of 11.5 for 32 seconds.

Part VI: Videos:

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

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

I was able to walk and run without stopping for the entire distance.

True Treadmill