At my old HS track, I walked 1.5 miles as a warm-up, then I jogged 3.25 miles at a rate of 10:15/mile, then I walked 0.5 miles as a cool-down. The temperature was around 90F, and after about 2.5 miles I noticed fatigue from the heat. My calves and knees felt great though. Total distance was 5.25 miles. |