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| S P E E D | - | 1 Mile Repeats |
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S P E E D |
| L1 | L2 | L3 | L4 | L5 | L6 | L7 | L8 | L9 | L10 | L11 |
1 Mile Repeats |
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PACE/MINUTES |
| 10:00 | 10:00 | 9:31 | 9:31 | 9:05 | 9:05 | 8:34 | 8:34 | 8:00 | 8:00 | 7:30 |
User sets Speed | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | |
STRIDE REST | 100 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
STRIDE 1 | 100 Meter | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
STRIDE REST | 100 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
STRIDE 2 | 100 Meter | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
STRIDE REST | 100 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
STRIDE 3 | 100 Meter | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
STRIDE REST | 100 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
STRIDE 4 | 100 Meter | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
STRIDE REST | 1 Minute | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
INTERVAL | 1 Mile | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
REST | 800 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
INTERVAL | 1 Mile | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
REST | 800 Meter | 4.5 | 4.5 | 4.8 | 4.8 | 5.0 | 5.0 | 5.5 | 5.5 | 6.0 | 6.0 | 6.5 |
INTERVAL | 1 Mile | 6.0 | 6.0 | 6.3 | 6.3 | 6.6 | 6.6 | 7.0 | 7.0 | 7.5 | 7.5 | 8.0 |
REST | 800 Meter | NA | 4.5 | NA | 4.8 | NA | 5.0 | NA | 5.5 | NA | 6.0 | NA |
INTERVAL | 1 Mile | NA | 6.0 | NA | 6.3 | NA | 6.6 | NA | 7.0 | NA | 7.5 | NA |
REST | 800 Meter | NA | 4.5 | NA | 4.8 | NA | 5.0 | NA | 5.5 | NA | 6.0 | NA |
INTERVAL | 1 Mile | NA | 6.0 | NA | 6.3 | NA | 6.6 | NA | 7.0 | NA | 7.5 | NA |
User sets Speed | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile | 1 mile |
NOTES
1)On L19 thru L22, the REST is not 800 Meters, but actually 600 Meters.
2)The
3)NA means these Intervals are not part of the program. You will go directly to
4)All Chart Numbers are MPH.
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