Your Running Level is Elite ★★★★★

Over 247 m you're faster than 99.993% of female runners aged 57

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 two runs

Part III: Videos: 

Allie Ostrander (Working Out at 8 min Mile Pace || Day in the Life) 

290 Pound Former NFL Player Runs 7-Minute Mile (Devon Still)

Part IV: RUN: .45 mi Initial speed: 7.0

7.2 .20 mi

7.3 .25 mi

7.4 .28 mi

7.5 .30 mi

7.7-9.1 .37-.45 mi

I stopped more times than the previous run closest to this distance.  I am glad I finished the run.

RUN: DISTANCE .45 MILES: PACE: 8:46 TIME: 3:57 AVG SPEED: 6.8 MAX SPEED: 11.11 

Part V: Run: Speed of 11.5 was ran for 48 seconds MAXIMUM SPEED: 12.7 PACE: 5:13

I accelerated from a speed of 8 to 15 seconds to a speed of 11.5 for 48 seconds.

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

Part VI: Videos:

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

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

True Treadmill