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…CONTINUED
TEMPO
5K 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
L12
6:31
1 mile
7.0
9.4
7.0
9.4
7.0
9.4
7.0
9.4
7.0
8.9
9.2
9.4
1 mile
L13
6:00
1 mile
7.5
10.2
7.5
10.2
7.5
10.2
7.5
10.2
7.5
9.7
10
10.2
1 mile
L14
5:30
1 mile
8.0
11.1
8.0
11.1
8.0
11.1
8.0
11.1
8.0
10.6
10.9
11.1
1 mile
L15
5:05
1 mile
8.0
12
8.0
12
8.0
12
8.0
12
8.0
11.6
11.8
12
1 mile
User sets Speed
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
1 Minute
1K
1K
3K
User sets Speed
…CONTINUED
TEMPO
10K 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
L12
6:31
1 mile
7.0
9.4
7.0
9.4
7.0
9.4
7.0
9.4
7.0
8.9
9.2
9.4
1 mile
L13
6:00
1 mile
7.5
10.2
7.5
10.2
7.5
10.2
7.5
10.2
7.5
9.7
10
10.2
1 mile
L14
5:30
1 mile
8.0
11.1
8.0
11.1
8.0
11.1
8.0
11.1
8.0
10.6
10.9
11.1
1 mile
L15
5:05
1 mile
8.0
12
8.0
12
8.0
12
8.0
12
8.0
11.6
11.8
12
1 mile
User sets Speed
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
100 Meter
1 Minute
2K
2K
6K
3K
TEMPO - 5KRun
TEMPO - 10KRun
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.