5K Run
Program Overview
This program is designed to help the user train for a 5K race in a systematic fashion. It uses a
predefined speed for each level to establish the "race pace". Throughout the program the
elevation changes from a baseline (0% incline) level into both incline and decline. The
frequency of the use of elevation is based on the level of the program. The higher the level the
more frequent the use of elevation including decline. These may also be thought of as
elevation intervals. Each use of elevation is considered a "work" segment, in levels 1 through
3 each work segment is followed by three rest or level segments, in levels 4 through 7, each
work segment is followed by two rest segments. In level 8 though 10 the ratio is 1:1. Each
segment is 400 meters in length. See Figure 6.
NOTE: This program includes both a two-minute warm up and cool down in addition to the
actual 5K portion of the program.
Cybex TROTTER Elite Treadmill Owner’s & Service Manual
Operation
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