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 jog.  

Speed: 3  Time: 1:30 Distance: .07 mi

Speed: 4 Time: 1:30 Distance: .10 mi

Speed: 5 Time: 1:29 Distance: .12 mi

Speed: 6 Time: 1:32 Distance: .14 mi

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: Jog: .59 mi Initial speed: 7.0

7.2 .20 mi

7.3 .25 mi

7.4 .28 mi

7.5 .30 mi

7.6 .40 mi

7.7 .45 mi

7.8-8.0 .47-.50 mi

8.5-8.7 .52 mi

8.7-9.2 .55-.57 mi

9.3 .55-.59 mi

Time: 4:51

Pace: 8.13

I stopped one more time than the previous run closest to this distance.  The pace was 7 seconds faster than the previous run.  The distance was .04 miles longer than the previous run.

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

Part VII: Stretches 1. Bicep curls 2. Leg extension 3. Calf raises 4. Wall push-up

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

True Treadmill