I walked 1 mile on my treadmill as a warm-up at a moderate incline, then I jogged 4 miles at a rate of 5.0-6.1 (with about 2.5 of the miles at a rate of 5.8-6.1), then I walked 0.5 miles as a cool-down. Total distance was 5.5 miles.
I walked 0.75 miles on my treadmill as a warm-up, then I jogged 3.25 miles at a rate of 5.2-7.2, then I walked 0.5 miles as a cool-down. Total distance was 4.5 miles.