RUN: DISTANCE .29 MILES: PACE: 8:37 TIME: 2.30 AVG SPEED: 6.9 MAX SPEED: 9.9 

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

Part II: Warm-up: Speed: Run 3, 4, 5, 6 at each speed for 1:30 before the .29 miles and fast run

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: .29 mi Initial speed: 7.0

7.2 .10 mi

7.3 .12 mi

7.4 .15 mi

7.5 .19 mi

7.7-9.0 .24-.29 mi

Part V: Run: Speed of 11.5 was ran for 25 seconds MAXIMUM SPEED: 12.1 PACE: 5:13

I accelerated from a speed of 8 for 16 seconds to a speed of 11.5 for 25 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 run through both runs without stopping for the entire distance.

True Treadmill