Vision Fitness Platform T9700 Runner's User Manual
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S P E E D
400 Meter Repeats
PACE/MINUTES
WARM-UP
STRIDE REST
STRIDE 1
STRIDE REST
STRIDE 2
STRIDE REST
STRIDE 3
STRIDE REST
STRIDE 4
STRIDE REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
COOL-DOWN
L1
10:00
1 mile
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L2
10:00
1 mile
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
1 mile
L3
9:31
1 mile
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L4
9:31
1 mile
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
1 mile
L5
9:05
1 mile
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L6
9:05
1 mile
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
1 mile
L7
8:34
1 mile
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L8
8:34
1 mile
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
1 mile
L9
8:00
1 mile
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L10
8:00
1 mile
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
1 mile
NOTES
1) On L15 thru L18, the REST is not 400 Meters, but actually 90 seconds.
2) On L19 thru L22, the REST is not 400 Meters, but actually 75 seconds.
3) The COOL-DOWN Speed begins at the Interval REST Pace.
4) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.
5) All Chart Numbers are MPH.
User sets Speed
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
1 Minute
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
400 Meter
User sets Speed
L11
7:30
1 mile
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
S P E E D - 400 Meter Repeats