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SPEED
1 Mile 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
COOL-DOWN
L1
10:00
1 mile
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
NA
NA
NA
NA
1 mile
L2
10:00
1 mile
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
4.5
6.0
1 mile
L3
9:31
1 mile
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
NA
NA
NA
NA
1 mile
L4
9:31
1 mile
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
4.8
6.3
1 mile
L5
9:05
1 mile
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
NA
NA
NA
NA
1 mile
L6
9:05
1 mile
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
5.0
6.6
1 mile
L7
8:34
1 mile
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
NA
NA
NA
NA
1 mile
L8
8:34
1 mile
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
5.5
7.0
1 mile
L9
8:00
1 mile
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
NA
NA
NA
NA
1 mile
L10
8:00
1 mile
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
6.0
7.5
1 mile
L11
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
NA
NA
NA
NA
1 mile
NOTES
1) On L19 thru L22, the REST is not 800 Meters, but actually 600 Meters.
2) The COOL-DOWN Speed begins at the Interval REST Pace.
3) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.
4) All Chart Numbers are MPH.
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100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
1 Minute
1 Mile
800 Meter
1 Mile
800 Meter
1 Mile
800 Meter
1 Mile
800 Meter
1 Mile
User sets Speed
S P E E D - 1 Mile Repeats