I ran three elite runs today--all at a pace of 5:00: 30 seconds, 32 seconds, and 34 seconds--with an improvement of 2 seconds for each run.

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

Time: 1:41

Distance .10 mi 

Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed 

Time: 1:23

Distance: .10 mi

Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed 

Time: 1:11

Distance: .10 mi

Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed 

Time: 1:03

Distance: .10 mi

Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30

Speed 7

Time: 1:31

Distance: 0.16

Speed 8

Time: 1:31

Distance: 0.18

Part VII: Run at Speed 9 for 54 seconds; 4 seconds for the speed to accelerate from a speed of 8 to a speed of 9

Total Time: 58 seconds

Time: 54 seconds

Distance: 0.11 mi

Part VIII: Videos: 

What a Pro Runner ACTUALLY Eats in a Day Morgan McDonald  

4:59 MILE TO START THE WORKOUT // Day in the life // Allie Ostrander

Part IX: Run: Speed of 12.0 was ran for 52 seconds Pace: 5:00 Time: 52 seconds Total Time: 1:04 seconds

First Run: Speed of 12.0 was ran for 30 seconds Pace: 5:00 Total Time: 50 seconds

Second Run: Speed of 12.0 was ran for 32 seconds Pace: 5:00 Total Time: 48 seconds

Third Run: Speed of 120 was ran for 34 seconds Pace: 5:00 Total Time: 50 seconds

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

Part X: Walked 2x @ 10 minutes each; total walking time: 20 minutes

Part XI: Warm-down exercises: Less than 1 minute

Total Running/Walking Distance: 2.17 miles

Total Active Time: 33 minutes and 48 seconds

True Treadmill