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10
T9700 RUNNER’S PROGRAM DETAILS - SPEED
The Speed programs are designed to help build your speed. You can choose
from 400 Meter, 800 Meter, 1 Mile Repeats. Each program has 22
different levels ranging from 10:00 minute mile to 5:00 minute mile pace. The
HRT Repeats allows you to pick the interval distance and set your own pace.
The even number levels
have 5 repeats, while the odd number levels
have 10 repeats. There is a 400-meter rest
between each repeat (Once around the
track), except L15 - L18 the rest is 90 seconds,
and L19 - L22 the rest is 75 seconds.
The even number levels
have 3 repeats, while the odd number levels
have 6 repeats. There is an 800-meter rest
between each repeat (two times around the
track), except L15 - L18 the rest is 3:30 seconds
and L19 - L22 the rest is 3:00 minutes.
The even number levels
have 3 repeats, while the odd number levels
have 5 repeats. There is an 800-meter rest
between each repeat (two times around the
track), except L19 - L22 the rest is 600
meters.
Choose from six different
levels, L1 & L2 are 400 Meter repeats, L3 &
L4 are 800 Meter repeats, L5 & L6 are 1
Mile repeats. You choose the rest and interval
speed. Then set your recovery heart rate,
once you have finished your interval, you will
not start the next until you hit your recovery
heart rate.
NOTE: Specific Program details are shown on pages 34-40.