Today’s Running Plan (Streak day 18!) #twit2fit

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