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: 1:47

Distance .10 mi 

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

Time: 1:33

Distance: .10 mi

Part IV: Walk: 1st mile: Initial speed: 5.1

5.2 .45 mi

5.3 .50 mi

5.4 .75-.85 mi

5.5-5.6 .90 mi

5.6-5.8 .92 mi

5.9-6.1 .93 mi

6.1-.63 .94 mi

6.4-7.0 .96 mi

7.0-7.5 .98 to end of mile

Time: 11:20 for the 1st walk

I was able to walk through the entire mile without stopping.

Part V: 2nd Walk: .65 mi: Initial speed: 6.0

6.0 .01-.35 mi

6.3 .40-.45

6.3-6.4 .45-.50 mi

6.5-6.8 .50-.55 mi

6.8-7.2 .55-.60 mi

7.2-7.5 /60-.65 mi

Time: 6:13

Pace: 9:33

I was able to walk through the entire .65 miles without stopping.

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

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

True Treadmill