Hey, not everyone like running 80 miles a week to cut 4 seconds off their mile PR. For some people it is just for fun. For those of us who want to take it to the next level, that is great, but lets try not to discourage participation in our sport at a non-competitive level.
yeah, they're really dogging it on the warmup. too many people think of running as a lifestyle, and not enough as a sport. they're content to jolly jog in short shorts and don't have a shred of the guts or desire it takes to compete in the sport
that warm up would be a lot more effective at 6.45mile pace rather than walking it. too many of these kids look at running as a sport. its not a sport.. it's a lifestyle
and your best editing by far, OUTSTANDING.