Vision Fitness Platform T9700 Runner's - Manual (Page 48)

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T E M P O
15K Run
PACE/MINUTES
WARM-UP
STRIDE REST
STRIDE 1
STRIDE REST
STRIDE 2
STRIDE REST
STRIDE 3
STRIDE REST
STRIDE 4
STRIDE REST
TEMPO 1
TEMPO 2
TEMPO 3
COOL DOWN
L1
12:00
1 mile
4.5
5.2
4.5
5.2
4.5
5.2
4.5
5.2
4.5
4.7
5
5.2
1 mile
L2
11:32
1 mile
4.5
5.4
4.5
5.4
4.5
5.4
4.5
5.4
4.5
4.9
5.2
5.4
1 mile
L3
11:06
1 mile
4.5
5.6
4.5
5.6
4.5
5.6
4.5
5.6
4.5
5.1
5.4
5.6
1 mile
L4
10:31
1 mile
4.5
5.9
4.5
5.9
4.5
5.9
4.5
5.9
4.5
5.4
5.7
5.9
1 mile
L5
10:00
1 mile
5.0
6.2
5.0
6.2
5.0
6.2
5.0
6.2
5.0
5.9
6.0
6.2
1 mile
L6
9:31
1 mile
5.0
6.5
5.0
6.5
5.0
6.5
5.0
6.5
5.0
6.0
6.3
6.5
1 mile
L7
9:05
1 mile
5.5
6.8
5.5
6.8
5.5
6.8
5.5
6.8
5.5
6.3
6.6
6.8
1 mile
L8
8:34
1 mile
5.5
7.2
5.5
7.2
5.5
7.2
5.5
7.2
5.5
6.7
7.0
7.2
1 mile
L9
8:00
1 mile
6.0
7.7
6.0
7.7
6.0
7.7
6.0
7.7
6.0
7.2
7.5
7.7
1 mile
L10
7:30
1 mile
6.5
8.2
6.5
8.2
6.5
8.2
6.5
8.2
6.5
7.7
8.0
8.2
1 mile
L11
7:03
1 mile
6.5
8.7
6.5
8.7
6.5
8.7
6.5
8.7
6.5
8.2
8.5
8.7
1 mile
NOTES
1) The COOL-DOWN Speed starts at the Interval Rest Pace.
2) All Tempo work-outs are at 1 Percent elevation.
3) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.
4) 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
3K
3K
9K
User sets Speed
T E M P O - 15K Run