4 min warmup (.22 miles)
5 mins @ 8.1 mph, 5 mins @ 6.1 mph
4 mins @ 8.5 mph, 4 mins @ 6.5 mph
3 mins @ 8.9 mph, 3 mins @ 6.9 mph
2 mins @ 9.3 mph, 2 mins @ 7.3 mph
1 mins @ 9.7 mph, 1 mins @ 7.7 mph
~34 mins = ~4 miles
Son got sick in daycare so I had to get off treadmill about 5 mins early and no cooldown.