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: 1:31 Distance: .07 mi

Speed: 4 Time: 1:31 Distance: .10 mi

Speed: 5 Time: 1:21 Distance: .12 mi

Speed: 6 Time: 1:30 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: Warm-down exercises: Less than one minute