RUN: PACE: 5:13 TIME: 39 seconds SPEED: 11.5 MAX SPEED: 12.5

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 

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: .40 mi Initial speed: 7.0

7.2 .20 mi

7.3 .25 mi

7.4 .28 mi

7.5 .30 mi

7.7-9.0 .35-.40 mi

.40 MILES: PACE: 8:35 TIME: 3.26 AVG SPEED: 6.9 MAX SPEED: 9.8

I stopped twice in the run and went to the side of the treadmill.  The total distance I stopped during the run was .06 miles.

Part V: Videos:

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

Part VI: Run: Speed of 11.5 was ran for 39 seconds MAXIMUM SPEED: 12.5 PACE: 5:13

I accelerated from a speed of 8 for 17 seconds to a speed of 11.5 for 39 seconds.

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

Part VII: .18 MILES: PACE: 8:20 TIME: 1.30 AVG SPEED: 7.2 MAX SPEED: 8.6

Initial speed: 8.0

8.0 .01-.18 mi

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

Part VIII: Walk: 10 minutes

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

True Treadmill