3.84 miles = 40 Minuets
30 Minutes Step Machine
4.5 Miles = 46:45
5 miles in 50 Minuets= 10 minuet mile
I am thinking about entering a 10K soon. Need to step up my distance and speed.
I also have been working on my spride and I need to focus on running outside/hills...those kick my butt...no really.