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Vision Fitness Platform Treadmill T9700 Runner's Owner's Manual page 46

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T E M P O
5K 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
T E M P O
10K 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
42
NOTES
1) The COOL-DOWN Speed starts at the Interval Rest Pace.
2) All Tempo work-outs are at 1 Percent elevation.
T E M P O - 5K Run
L1
L2
12:00
11:32
User sets Speed
1 mile
1 mile
100 Meter
4.5
4.5
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
1 Minute
4.5
4.5
1K
4.7
4.9
1K
5
5.2
3K
5.2
5.4
User sets Speed
1 mile
1 mile
T E M P O - 10K Run
L1
L2
12:00
11:32
User sets Speed
1 mile
1 mile
4.5
4.5
100 Meter
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
100 Meter
4.5
4.5
100 Meter
5.2
5.4
1 Minute
4.5
4.5
2K
4.7
4.9
2K
5
5.2
6K
5.2
5.4
3K
1 mile
1 mile
L3
L4
L5
L6
11:06
10:31
10:00
9:31
1 mile
1 mile
1 mile
1 mile
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.1
5.4
5.9
6.0
5.4
5.7
6.0
6.3
5.6
5.9
6.2
6.5
1 mile
1 mile
1 mile
1 mile
L3
L4
L5
L6
11:06
10:31
10:00
9:31
1 mile
1 mile
1 mile
1 mile
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.6
5.9
6.2
6.5
4.5
4.5
5.0
5.0
5.1
5.4
5.9
6.0
5.4
5.7
6.0
6.3
5.6
5.9
6.2
6.5
1 mile
1 mile
1 mile
1 mile
L7
L8
L9
L10
9:05
8:34
8:00
7:30
1 mile
1 mile
1 mile
1 mile
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.3
6.7
7.2
7.7
6.6
7.0
7.5
8.0
6.8
7.2
7.7
8.2
1 mile
1 mile
1 mile
1 mile
L7
L8
L9
L10
9:05
8:34
8:00
7:30
1 mile
1 mile
1 mile
1 mile
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.8
7.2
7.7
8.2
5.5
5.5
6.0
6.5
6.3
6.7
7.2
7.7
6.6
7.0
7.5
8.0
6.8
7.2
7.7
8.2
1 mile
1 mile
1 mile
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
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
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