Vision Fitness T9700 Runner's manual 5K Run

				T E M P O		- 5K Run
T E M P O		L1	L2	L3	L4	L5	L6	L7	L8	L9	L10	L11
5K Run
PACE/MINUTES		12:00	11:32	11:06	10:31	10:00	9:31	9:05	8:34	8:00	7:30	7:03
WARM-UP	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	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
STRIDE 1	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
STRIDE 2	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
STRIDE 3	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
STRIDE 4	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
STRIDE REST	1 Minute	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
TEMPO 1	1K	4.7	4.9	5.1	5.4	5.9	6.0	6.3	6.7	7.2	7.7	8.2
TEMPO 2	1K	5	5.2	5.4	5.7	6.0	6.3	6.6	7.0	7.5	8.0	8.5
TEMPO 3	3K	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
COOL DOWN	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

				T E M P O			- 10K Run
	T E M P O
			L1	L2	L3	L4	L5	L6	L7	L8	L9	L10	L11
	10K Run
	PACE/MINUTES		12:00	11:32	11:06	10:31	10:00	9:31	9:05	8:34	8:00	7:30	7:03
	WARM-UP	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	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
	STRIDE 1	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
	STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
	STRIDE 2	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
	STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
	STRIDE 3	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
	STRIDE REST	100 Meter	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
	STRIDE 4	100 Meter	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
	STRIDE REST	1 Minute	4.5	4.5	4.5	4.5	5.0	5.0	5.5	5.5	6.0	6.5	6.5
	TEMPO 1	2K	4.7	4.9	5.1	5.4	5.9	6.0	6.3	6.7	7.2	7.7	8.2
	TEMPO 2	2K	5	5.2	5.4	5.7	6.0	6.3	6.6	7.0	7.5	8.0	8.5
	TEMPO 3	6K	5.2	5.4	5.6	5.9	6.2	6.5	6.8	7.2	7.7	8.2	8.7
42	COOL DOWN	3K	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile	1 mile

NOTES

1)The COOL-DOWN Speed starts at the Interval Rest Pace.

2)All Tempo work-outs are at 1 Percent elevation.