Running Day......
1 km warm up...1/2 walking 1/2 light jog while listening to some Van Halen. (indoor track)
3.9 Km on a treadmill...alternating walking and running. Keeping focused on keeping torso high, and hips forward.
.33 km warm down on indoor track
Stretching
Total distance ran 5.23 km or 3.25 miles
Not a bad workout, as i said tried to keep focus on my form and not lop about on the treadmill, or on the track.