19
18
HILL TRAINING
Level
WARM UP
WORKOUT
COOL DOWN
Beginner
Time
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
Speed 2
mph
0%
4
mph
0%
4
mph
0.5% 4
mph
1.0% 4
mph
1.5% 4
mph
2.0%
…..
4
mph
6.0% 2
mph
0%
Intermediate
Time
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
Speed 2
mph
0%
5
mph
0%
5
mph
0.5% 5
mph
1.0% 5
mph
1.5% 5
mph
2.0%
…..
5
mph
8.0% 2
mph
0%
Advanced
Time
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
2
min
Speed 2
mph
0%
6
mph
0%
6
mph
0.5% 6
mph
1.0% 6
mph
1.5% 6
mph
2.0%
…..
6
mph
10.0% 2
mph
0%
T7
T9
T7
T9
PROGRAM CHARTS
ENDURANCE INTERVALS - SPEED ONLY
Segment
Warm Up
1
2
3
4
5
6
7
8
Cool Down
Time
4
min
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
30
sec
4
min
Level 1
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
2.3
1.5
Level 2
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.6
1.8
Level 3
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
3.0
2.0
Level 4
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
3.4
2.3
Level 5
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
3.8
2.5
Level 6
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
4.1
2.8
Level 7
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
4.5
3.0
Level 8
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
4.9
3.3
Level 9
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
5.3
3.5
Level 10
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
5.6
3.8
Level 11
3.0
4.5
7.0
7.5
8.0
8.5
9.0
8.5
8.0
7.5
5.3
3.5
Level 12
3.3
4.9
7.5
8.0
8.5
9.0
9.5
9.0
8.5
8.0
5.6
3.8
SPRINTS
100M
Sprints Recovery
200M
Sprints Recovery
400M
Sprints Recovery
800M
Sprints Recovery
1600M
Sprints Recovery
Beginner
6.5
2
Beginner
6.5
2
Beginner
6.5
2
Beginner
6.5
2
Beginner
6.5
2
Intermediate
8
3
Intermediate
8
3
Intermediate
8
3
Intermediate
7.5
3
Intermediate
7.5
3
Advanced
9.5
4
Advanced
9.5
4
Advanced
9.5
4
Advanced
9
4
Advanced
9
4
RUN / WALK
Level
WARM UP
RUN
WALK
COOL DOWN
Beginer
Time
2
min
2
min
2
min
2
min
Speed
2
mph
5.5
mph
3
mph
2
mph
Intermediate
Time
2
min
5
min
1
min
2
min
Speed
2
mph
6.5
mph
3.5
mph
2
mph
Advanced
Time
2
min
8
min
1
min
2
min
Speed
2
mph
7.5
mph
4
mph
2
mph
PEAK INTERVALS - SPEED AND INCLINE CHANGES
Segment
Warm Up
1
2
Cool Down
Time
4
min
90
sec
30
sec
4
min
Level
1
Speed
1.0
1.5
2.0
4.0
1.5
1.0
Incline
1.0
1.5
0.5
1.5
1.5
0.0
Level
2
Speed
1.0
1.5
2.0
4.5
1.5
1.0
Incline
1.5
2.5
3.0
6.5
2.5
1.5
Level
3
Speed
1.3
1.9
2.5
5.0
1.9
1.3
Incline
2.0
3.0
4.0
7.5
3.0
2.0
Level
4
Speed
1.3
1.9
2.5
5.5
1.9
1.3
Incline
2.0
3.0
4.0
8.5
3.0
2.0
Level
5
Speed
1.5
2.3
3.0
6.0
2.3
1.5
Incline
2.5
3.5
4.5
9.0
3.5
2.5
Level
6
Speed
1.5
2.3
3.0
6.5
2.3
1.5
Incline
2.5
3.5
4.5
10.0
3.5
2.5
Level
7
Speed
1.8
2.6
3.5
7.0
2.6
1.8
Incline
2.5
4.0
5.5
10.5
4.0
3.0
Level
8
Speed
1.8
2.6
3.5
7.5
2.6
1.8
Incline
3.0
4.0
5.5
11.5
4.0
3.0
Level
9
Speed
2.0
3.0
4.0
8.0
3.0
2.0
Incline
3.0
4.5
6.0
12.0
5.0
3.0
Level
10
Speed
2.0
3.0
4.0
8.5
3.0
2.0
Incline
3.0
4.5
6.0
12.0
5.0
3.0
SPEED INTERVALS - SPEED ONLY
Segment
Warm Up
1
2
Cool Down
Time
4
min
90
sec
30
sec
4
min
Level 1
1.0
1.5
2.0
4.0
1.5
1.0
Level 2
1.0
1.5
2.0
4.5
1.5
1.0
Level 3
1.3
1.9
2.5
5.0
1.9
1.3
Level 4
1.3
1.9
2.5
5.5
1.9
1.3
Level 5
1.5
2.3
3.0
6
2.3
1.5
Level 6
1.5
2.3
3.0
6.5
2.3
1.5
Level 7
1.8
2.6
3.5
7.0
2.6
1.8
Level 8
1.8
2.6
3.5
7.5
2.6
1.8
Level 9
2.0
3.0
4.0
8.0
3.0
2.0
Level 10
2.0
3.0
4.0
8.5
3.0
2.0
HZ14_OG_Elite_T7_T9_Rev1_4.indd 18-19
7/16/14 2:45 PM
