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…CONTINUED
SPEED
400 Meter Repeats
PACE/MINUTES
WARM-UP
STRIDE REST
STRIDE 1
STRIDE REST
STRIDE 2
STRIDE REST
STRIDE 3
STRIDE REST
STRIDE 4
STRIDE REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
REST
INTERVAL
COOL-DOWN
L12
7:30
1 mile
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
6.5
8.0
1 mile
L13
7:03
1 mile
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L14
7:03
1 mile
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
6.5
8.5
1 mile
L15
6:31
1 mile
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
1 mile
L16
6:31
1 mile
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
7.0
9.2
1 mile
L17
6:00
3K
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
3K
L18
6:00
3K
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
7.0
10
3K
L19
5:30
3K
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
3K
L20
5:30
3K
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
7.5
10.9
3K
L21
5:00
3K
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
NA
NA
NA
NA
NA
NA
NA
NA
NA
NA
3K
L22
5:00
3K
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
7.5
12
3K
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S P E E D - 400 Meter Repeats