Incline Interval 2.

0 Miles
Reading Time Speed Incline Distance
0.00 2.00 3.0
0.0
0.10
2.00 2.00 4.0
8.0
0.23
4.00 2.00 4.0
3.0
0.37
6.00 2.00 4.0
9.0
0.50
8.00 2.00 4.0
3.0
0.63
10.00 2.00 4.5 10.0
0.78
12.00 2.00 4.5
3.0
0.93
14.00 2.00 4.5
8.0
1.08
16.00 2.00 4.5
3.0
1.23
18.00 2.00 4.0
9.0
1.37
20.00 2.00 4.0
3.0
1.50
22.00 2.00 4.0 10.0
1.63
24.00 2.00 4.0
3.0
1.77
26.00 2.00 4.0
8.0
1.90
28.00 2.00 3.0
0.0
2.00

Hill 2.0 Miles

ReadingTime Speed Incline Distance
0.00 2.00 3.0
0.0
0.10
2.00 2.00 4.0
4.0
0.23
4.00 2.00 4.0
5.0
0.37
6.00 2.00 4.0
6.0
0.50
8.00 2.00 4.0
7.0
0.63
10.00 2.00 4.5
8.0
0.78
12.00 2.00 4.5
9.0
0.93
14.00 2.00 4.5 10.0
1.08
16.00 2.00 4.5
9.0
1.23
18.00 2.00 4.0
8.0
1.37
20.00 2.00 4.0
7.0
1.50
22.00 2.00 4.0
6.0
1.63
24.00 2.00 4.0
5.0
1.77
26.00 2.00 4.0
4.0
1.90
28.00 2.00 3.0
0.0
2.00

Two Hills 2.0 Miles

Reading Time Speed Incline
0.00 2.00 3.0
0.0
2.00 2.00 4.0
5.0
4.00 2.00 4.0
6.0
6.00 2.00 4.0
7.0
8.00 2.00 4.0
8.0
10.00 2.00 4.5
9.0
12.00 2.00 4.5 10.0
14.00 2.00 4.5 10.0
16.00 2.00 4.5
5.0
18.00 2.00 4.0
6.0
20.00 2.00 4.0
7.0
22.00 2.00 4.0
8.0
24.00 2.00 4.0
9.0
26.00 2.00 4.0 10.0
28.00 2.00 3.0
0.0

Interval 2.5 Miles

Reading Time Speed Incline Distance
0.00 2.00 3.0
0.0
0.10
2.00 2.00 6.0
0.0
0.30
4.00 2.00 4.5
0.0
0.45
6.00 2.00 6.0
0.0
0.65
8.00 2.00 4.5
0.0
0.80
10.00 2.00 6.0
0.0
1.00
12.00 2.00 4.5
0.0
1.15
14.00 2.00 6.0
0.0
1.35
16.00 2.00 4.5
0.0
1.50
18.00 2.00 6.0
0.0
1.70
20.00 2.00 4.5
0.0
1.85
22.00 2.00 6.0
0.0
2.05
24.00 2.00 4.5
0.0
2.20
26.00 2.00 6.0
0.0
2.40
28.00 2.00 3.0
0.0
2.50

Constant 2.5 Miles

ReadingTime Speed Incline Distance
0.00 2.00 3.0
0.0
0.10
2.00 2.00 5.3
0.0
0.28
4.00 2.00 5.3
0.0
0.45
6.00 2.00 5.3
0.0
0.63
8.00 2.00 5.3
0.0
0.81
10.00 2.00 5.3
0.0
0.98
12.00 2.00 5.3
0.0
1.16
14.00 2.00 5.3
0.0
1.34
16.00 2.00 5.3
0.0
1.51
18.00 2.00 5.3
0.0
1.69
20.00 2.00 5.3
0.0
1.87
22.00 2.00 5.3
0.0
2.04
24.00 2.00 5.3
0.0
2.22
26.00 2.00 5.3
0.0
2.40
28.00 2.00 3.0
0.0
2.50

Speed 2.5 Miles

Reading Time Speed Incline
0.00 2.00 2.5
0.0
2.00 2.00 4.0
0.0
4.00 2.00 4.5
0.0
6.00 2.00 5.0
0.0
8.00 2.00 5.5
0.0
10.00 2.00 6.0
0.0
12.00 2.00 6.5
0.0
14.00 2.00 7.0
0.0
16.00 2.00 6.5
0.0
18.00 2.00 6.0
0.0
20.00 2.00 5.5
0.0
22.00 2.00 5.0
0.0
24.00 2.00 4.5
0.0
26.00 2.00 4.0
0.0
28.00 2.00 2.5
0.0

Interval 3.0 Miles

Reading Time Speed Incline Distance
0.00 2.00 3.5
0.0
0.12
2.00 2.00 8.0
0.0
0.38
4.00 2.00 4.5
0.0
0.53
6.00 2.00 8.0
0.0
0.80
8.00 2.00 4.5
0.0
0.95
10.00 2.00 8.0
0.0
1.22
12.00 2.00 4.5
0.0
1.37
14.00 2.00 8.0
0.0
1.63
16.00 2.00 4.5
0.0
1.78
18.00 2.00 8.0
0.0
2.05
20.00 2.00 4.5
0.0
2.20
22.00 2.00 8.0
0.0
2.47
24.00 2.00 4.5
0.0
2.62
26.00 2.00 8.0
0.0
2.88
28.00 2.00 3.5
0.0
3.00

Constant 3.0 Miles

ReadingTime Speed Incline Distance
0.00 2.00 3.5
0.0
0.12
2.00 2.00 6.4
0.0
0.33
4.00 2.00 6.4
0.0
0.54
6.00 2.00 6.4
0.0
0.76
8.00 2.00 6.4
0.0
0.97
10.00 2.00 6.4
0.0
1.18
12.00 2.00 6.4
0.0
1.40
14.00 2.00 6.4
0.0
1.61
16.00 2.00 6.4
0.0
1.82
18.00 2.00 6.4
0.0
2.04
20.00 2.00 6.4
0.0
2.25
22.00 2.00 6.4
0.0
2.46
24.00 2.00 6.4
0.0
2.68
26.00 2.00 6.4
0.0
2.89
28.00 2.00 3.5
0.0
3.01

Speed 3.0 Miles

Reading Time Speed Incline
0.00 2.00 3.5
0.0
2.00 2.00 5.0
0.0
4.00 2.00 5.5
0.0
6.00 2.00 6.0
0.0
8.00 2.00 6.5
0.0
10.00 2.00 7.0
0.0
12.00 2.00 7.5
0.0
14.00 2.00 8.0
0.0
16.00 2.00 7.5
0.0
18.00 2.00 7.0
0.0
20.00 2.00 6.5
0.0
22.00 2.00 6.0
0.0
24.00 2.00 5.5
0.0
26.00 2.00 5.0
0.0
28.00 2.00 3.5
0.0

2.0 Miles
Distance
0.10
0.23
0.37
0.50
0.63
0.78
0.93
1.08
1.23
1.37
1.50
1.63
1.77
1.90
2.00

5 Miles
Distance
0.08
0.22
0.37
0.53
0.72
0.92
1.13
1.37
1.58
1.78
1.97
2.13
2.28
2.42
2.50

0 Miles
Distance
0.12
0.28
0.47
0.67
0.88
1.12
1.37
1.63
1.88
2.12
2.33
2.53
2.72
2.88
3.00

Speed Demon
Modified
Warm-Up
Repeat 1
Repeat 2
Repeat 3
Recovery
Repeat 1
Repeat 2
Repeat 3
Recovery
Repeat 1
Repeat 2
Repeat 3
Recovery

Speed

Time
Accumulation

Time
5.8
6.3
6
6.3
6
6.3
6
5.8
6.4
6
6.4
6
6.4
6
5.8
6.5
6
6.5
6
6.5
6
5.8
5.7
5.6
5.5

5
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
4
3
3
1
1
1
1

Distance
5
8
11
14
17
20
23
26
29
32
35
38
41
44
47
50
53
56
60
63
66
67
68
69
70

0.48
0.80
1.10
1.41
1.71
2.03
2.33
2.62
2.94
3.24
3.56
3.86
4.18
4.48
4.77
5.09
5.39
5.72
6.12
6.44
6.74
6.84
6.94
7.03
7.12

Variables
Warm-Up Pace
Recovery
Pace
Target Pace
or Last 5K
Pace

5.8
5.8
6.5

Reading Time
0.00 2.00
2.00 2.00
4.00 2.00
6.00 2.00
8.00 2.00
10.00 2.00
12.00 2.00
14.00 2.00
16.00 2.00
18.00 2.00
20.00 2.00
22.00 2.00
24.00 2.00
26.00 2.00
28.00 2.00
30.00 2.00
32.00 2.00
34.00 2.00
36.00 2.00
38.00 2.00
40.00 2.00
42.00 2.00
44.00 2.00
46.00 2.00
48.00 2.00
50.00 2.00
52.00 2.00
54.00 2.00
56.00 2.00
58.00 2.00

Interval
Speed Incline Distance
5.5
0.0
0.18
6.5
0.0
0.40
6.0
0.0
0.60
6.5
0.0
0.82
6.0
0.0
1.02
6.5
0.0
1.23
6.0
0.0
1.43
6.5
0.0
1.65
6.0
0.0
1.85
6.5
0.0
2.07
6.0
0.0
2.27
6.5
0.0
2.48
6.0
0.0
2.68
6.5
0.0
2.90
5.5
0.0
3.08
5.5
0.0
3.27
6.5
0.0
3.48
6.0
0.0
3.68
6.5
0.0
3.90
6.0
0.0
4.10
6.5
0.0
4.32
6.0
0.0
4.52
6.5
0.0
4.73
6.0
0.0
4.93
6.5
0.0
5.15
6.0
0.0
5.35
6.5
0.0
5.57
6.0
0.0
5.77
6.5
0.0
5.98
5.5
0.0
6.17