When I ran last week I met the 17 year old fitness standard, which is half a mile in 4 minutes, or maintain 7.5 mph for 4 minutes.Today I only ran 2 miles in 18 minutes, but I maintained 7.5 mph for 1.5 miles.
For my next run I want to run 3.1 miles, averaging about 6 mph for the first 2 - 2.5 miles and sprint the rest.