10 min warmup
20 min tempo
10 min cooldown

Split              time   distance (mile) average pace

Warmup       9:41.7    1.00                  9:42
Warmup         :20.3    0.04                  9:07
Tempo         7:07.9    1.00                  7:08
Tempo         7:15.6    1.00                  7:16
Tempo         5:36.9    0.74                  7:33
Cooldown   9:06.9    1.00                  9:07
Cooldown    :24.7    0.04                  10:08