Vision Fitness Platform Treadmill T9700 Runner's Owner's Manual page 48

T E M P O
15K 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
NOTES
1) The COOL-DOWN Speed starts at the Interval Rest Pace.
2) All Tempo work-outs are at 1 Percent elevation.
3) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.
4) All Chart Numbers are MPH.
44
T E M P O - 15K 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
5.2 5.4
100 Meter
100 Meter 4.5 4.5
100 Meter 5.2 5.4
1 Minute 4.5 4.5
3K 4.7 4.9
3K 5 5.2
9K 5.2 5.4
User sets Speed 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
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