RUN: Pace: 5:13 DISTANCE: .05 mi TIME: 17 seconds MAX SPEED: 12.2 IMPROVEMENT: 2 seconds

The pace I selected and displayed on the screen of the treadmill was 11.5. 

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

Part II: Warm-up: Speed: Run 3-3.9 and change the speed each .01 miles 

Part III: Warm-up: Speed: Run 3.9-4.5 and change the speed each .01 miles

Part III: WALK: PACE: MILE: DISTANCE: 1 mi TIME: 12:21 AVG SPEED: 4.6 MAX SPEED: 6.9

Initial speed: 4.6

4.7 .50 mi

5.2 .75 mi

5.3 .85 mi

5.4 .92 mi

5.6-5.7 .94 mi

5.8-5.9 .96 mi

6.2-6.5 .98 mi

Part V: WALK: Quarter Mile 

Initial speed: 6.0

6.0 .01-.25 mi

Pace: 10:00

Part VI: Run: 34 seconds MAX SPEED: 12.2 for 17 seconds 

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

I was able to run through all runs without stopping for the entire distance.

VIDEOS

True Treadmill