Tempo! (on a treadmill)
0.0-0.5 mile: warm-up at 10’33″ / 5.7 mph
0.5-3.5 mile: tempo at 8’14″ / 7.3 mph
3.5-4.1 mile: cool-down at 10’33″ / 5.7 mph
Update for Actual:
0.0-0.5 mile: warm-up at 10’33″ / 5.7 mph
0.5-3.6 mile: tempo at 8’14″ / 7.3 mph (5 km at 7.3 mph)
3.6-4.1 mile: cool-down at 10’33″ / 5.7 mph
4.1 miles in 36’00″ or 8’47″ per mile
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