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SPRINT 8 PROGRAM CHARTS:
BEGINNER
Level
1
2
3
Segment Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev.
Warm Up 0.5
0
0.5
0
0.5
0
1
3.2
3
3.7
3
4.2
3
2
1.5
0
2.0
0
2.2
0
3
3.2
3
3.7
3
4.2
3
4
1.5
0
2.0
0
2.2
0
5
3.5
3
4.0
3
4.4
3
6
1.5
0
2.0
0
2.2
0
7
3.5
3
4.0
3
4.4
3
8
1.5
0
2.0
0
2.2
0
9
3.7
3
4.2
3
4.6
3
10
1.5
0
2.0
0
2.2
0
11
3.7
3
4.2
3
4.6
3
12
1.5
0
2.0
0
2.2
0
13
3.7
3
4.2
3
4.6
3
14
1.5
0
2.0
0
2.2
0
15
3.7
3
4.2
3
4.6
3
Cool Down 1.5
0
2.0
0
2.2
0
ADVANCED
Level
11
12
13
Segment Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev.
Warm Up 0.5
0
0.5
0
0.5
0
1
7.0
5
7.5
5
8.0
5
2
5.0
0
5.5
0
5.5
0
3
7.0
5
7.5
5
8.0
5
4
5.0
0
5.5
0
5.5
0
5
7.2
5
7.7
5
8.2
5
6
5.0
0
5.5
0
5.5
0
7
7.2
5
7.7
5
8.2
5
8
5.0
0
5.5
0
5.5
0
9
7.5
5
8.0
5
8.5
5
10
5.0
0
5.5
0
5.5
0
11
7.5
5
8.0
5
8.5
5
12
5.0
0
5.5
0
5.5
0
13
7.5
5
8.0
5
8.5
5
14
5.0
0
5.5
0
5.5
0
15
7.5
5
8.0
5
8.5
5
Cool Down 5.0
0
5.5
0
5.5
0
4
5
Level
Segment Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev.
0.5
0
0.5
0
Warm Up 0.5
4.6
3
4.9
3
1
5.0
2.5
0
3.0
0
2
3.5
4.6
3
4.9
3
3
5.0
2.5
0
3.0
0
4
3.5
4.8
3
5.1
3
5
5.2
2.5
0
3.0
0
6
3.5
4.8
3
5.1
3
7
5.2
2.5
0
3.0
0
8
3.5
5.0
3
5.3
3
9
5.5
2.5
0
3.0
0
10
3.5
5.0
3
5.3
3
11
5.5
2.5
0
3.0
0
12
3.5
5.0
3
5.3
3
13
5.5
2.5
0
3.0
0
14
3.5
5.0
3
5.3
3
15
5.5
2.5
0
3.0
0
Cool Down 3.5
14
15
Level
Segment Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev. Spd. Elev.
0.5
0
0.5
0
Warm Up 0.5
8.5
5
9.0
5
1
9.5
6.0
0
6.0
0
2
6.0
8.5
5
9.0
5
3
9.5
6.0
0
6.0
0
4
6.0
8.7
5
9.2
5
5
9.7
6.0
0
6.0
0
6
6.0
8.7
5
9.2
5
7
9.7
6.0
0
6.0
0
8
6.0
9.0
5
9.5
5
9
10.0 6 10.5 6 11.0 6 11.5 6 12.0 6
6.0
0
6.0
0
10
6.0
9.0
5
9.5
5
11
10.0 6 10.5 6 11.0 6 11.5 6 12.0 6
6.0
0
6.0
0
12
6.0
9.0
5
9.5
5
13
10.0 6 10.5 6 11.0 6 11.5 6 12.0 6
6.0
0
6.0
0
14
6.0
9.0
5
9.5
5
15
10.0 6 10.5 6 11.0 6 11.5 6 12.0 6
6.0
0
6.0
0
Cool Down 6.0
INTERMEDIATE
6
7
8
9
10
0
0.5
0
0.5
0
0.5
0
0.5
4
5.3
4
5.8
4
6.0
4
6.5
0
3.5
0
3.5
0
4.0
0
4.5
4
5.3
4
5.8
4
6.0
4
6.5
0
3.5
0
3.5
0
4.0
0
4.5
4
5.5
4
6.0
4
6.3
4
6.7
0
3.5
0
3.5
0
4.0
0
4.5
4
5.5
4
6.0
4
6.3
4
6.7
0
3.5
0
3.5
0
4.0
0
4.5
4
5.8
4
6.3
4
6.5
4
7.0
0
3.5
0
3.5
0
4.0
0
4.5
4
5.8
4
6.3
4
6.5
4
7.0
0
3.5
0
3.5
0
4.0
0
4.5
4
5.8
4
6.3
4
6.5
4
7.0
0
3.5
0
3.5
0
4.0
0
4.5
4
5.8
4
6.3
4
6.5
4
7.0
0
3.5
0
3.5
0
4.0
0
4.5
ELITE
16
17
18
19
20
0
0.5
0
0.5
0
0.5
0
0.5
6 10.0 6 10.5 6 11.0 6 11.5 6
0
6.5
0
6.5
0
7.0
0
7.0
6 10.0 6 10.5 6 11.0 6 11.5 6
0
6.5
0
6.5
0
7.0
0
7.0
6 10.2 6 10.7 6 11.2 6 11.7 6
0
6.5
0
6.5
0
7.0
0
7.0
6 10.2 6 10.7 6 11.2 6 11.7 6
0
6.5
0
6.5
0
7.0
0
7.0
0
6.5
0
6.5
0
7.0
0
7.0
0
6.5
0
6.5
0
7.0
0
7.0
0
6.5
0
6.5
0
7.0
0
7.0
0
6.5
0
6.5
0
7.0
0
7.0
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
4
0
0
0
0
0
0
0
0
0
0
TOUCH+
CONSOLE
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