...CONTINUED
T E M P O - 5K Run
T E M P O
5K Run
PACE/MINUTES
WARM-UP
User sets Speed
100 Meter
STRIDE REST
STRIDE 1
100 Meter
STRIDE REST
100 Meter
STRIDE 2
100 Meter
STRIDE REST
100 Meter
STRIDE 3
100 Meter
STRIDE REST
100 Meter
STRIDE 4
100 Meter
STRIDE REST
1 Minute
TEMPO 1
1K
TEMPO 2
1K
TEMPO 3
3K
COOL DOWN
User sets Speed
T E M P O - 10K Run
...CONTINUED
T E M P O
10K Run
PACE/MINUTES
WARM-UP
User sets Speed
STRIDE REST
100 Meter
STRIDE 1
100 Meter
STRIDE REST
100 Meter
STRIDE 2
100 Meter
STRIDE REST
100 Meter
STRIDE 3
100 Meter
STRIDE REST
100 Meter
STRIDE 4
100 Meter
STRIDE REST
1 Minute
TEMPO 1
2K
TEMPO 2
2K
TEMPO 3
6K
COOL DOWN
3K
NOTES
3) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.
4) All Chart Numbers are MPH.
L12
L13
L14
L15
6:31
6:00
5:30
5:05
1 mile
1 mile
1 mile
1 mile
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
8.9
9.7
10.6
11.6
9.2
10
10.9
11.8
9.4
10.2
11.1
12
1 mile
1 mile
1 mile
1 mile
L12
L13
L14
L15
6:31
6:00
5:30
5:05
1 mile
1 mile
1 mile
1 mile
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
9.4
10.2
11.1
12
7.0
7.5
8.0
8.0
8.9
9.7
10.6
11.6
9.2
10
10.9
11.8
9.4
10.2
11.1
12
1 mile
1 mile
1 mile
1 mile
43