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| T E M P O | - 15K Run |
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T E M P O |
| L1 | L2 | L3 | L4 | L5 | L6 | L7 | L8 | L9 | L10 | L11 |
15K Run |
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PACE/MINUTES |
| 12:00 | 11:32 | 11:06 | 10:31 | 10:00 | 9:31 | 9:05 | 8:34 | 8:00 | 7:30 | 7:03 |
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 | 3K | 4.7 | 4.9 | 5.1 | 5.4 | 5.9 | 6.0 | 6.3 | 6.7 | 7.2 | 7.7 | 8.2 |
TEMPO 2 | 3K | 5 | 5.2 | 5.4 | 5.7 | 6.0 | 6.3 | 6.6 | 7.0 | 7.5 | 8.0 | 8.5 |
TEMPO 3 | 9K | 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 |
NOTES
1)The
2)All Tempo
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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