I ran a fast pace of 5:00 on the stable, sturdy Matrix treadmill at Planet Fitness for 55 seconds.  It was my first day at Planet Fitness and the staff and those working out made it easy to run my routine.

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: 1:51

Distance .10 mi 

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

Time: 1:34

Distance: .11 mi

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

Time: 1:17

Distance: .11 mi

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

Time: 1:08

Distance: .11 mi

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

Speed 7

Time: 1:30

Distance: 0.16

Speed 8

Time: 1:31

Distance: 0.18

Part VII: Run at Speed 9 for 54 seconds

Time: 54 seconds

Distance: 0.14 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: I accelerated from a speed of 8 to a speed of 12 within 20 seconds for 0.04 mi.

Part X: Run: Speed of 12.0 was ran for 55 seconds Pace: 5:00 Time: 55 seconds 

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

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

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

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

Time: 5 minutes

Total Active Time: 37 minutes and 59 seconds + videos

Matrix Treadmill