On my treadmill, I walked 1.25 miles at a moderate incline as a warm-up, then I jogged 1 mile at a rate of 4.5-4.8, then I walked 0.25 miles as a cool-down. Total distance was 2.5 miles.
On my treadmill,, I walked 1 mile as a warm-up, then I jogged 2.25 miles at a rate of 4.6-5.2, then I walked 0.75 miles as a cool-down. Total distance was 4 miles, and the treadmill said that I burned 550 calories.