Runervals 7.

0 Time Saver II
Produced in 2006

Duration: 90 Minutes
Intensity: 9.8
Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and
anaerobic power with Coach Troy!

Workout Set
Warm Up
10 x 30 sec. Sprint
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 5 min.
Simulates 200s on 2 min.
Rest = base pace +1 and 2% incline:
Base pace +5-7 and 2% incline 30 sec., rest 90 sec.
Repeat 9 more times.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

5 x 90 sec.
@ 2.5 min. Rest

Simulates 400s on 4 min.

Rest = base pace or slower and 1-2% incline:
Base pace +5 and 3% incline 90 sec., rest 2.5 min.
Repeat 4 more times.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

4 x 30 sec. Sprint
@ 90 sec. Rest

Rest = base pace and 0% incline:

Base pace +5 and 2-3% incline 30 sec., rest 90 sec.
Repeat 3 more times.

4 x 1 min. Fast Tempo

@ 1 min. Rest

Rest = base pace and 0% incline:

Base pace +4 and 3-5% incline 1 min., rest 1 min.
Repeat 3 more times.

90 sec. Rest
2 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down

Base pace and 0% incline for 5 min.

Rest = base pace and 0% incline:
Max base pace and max incline you can tolerate for 30 sec.,
rest 90 sec. Repeat 1 time.
Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 7.0 Time Saver II

Produced in 2006

Duration: 90 Minutes
Intensity: 9.8
Description: Three, 30 Minute Speed Workouts Designed to Improve Speed & Form. Improve your running speed and
anaerobic power with Coach Troy!

Workout Set
Warm Up
10 x 30 sec. Sprint
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 5 min.
Simulates 200s on 2 min.
Rest = base pace +1 and 2% incline:
Base pace +5-7 and 2% incline 30 sec., rest 90 sec.
Repeat 9 more times.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

5 x 90 sec.
@ 2.5 min. Rest

Simulates 400s on 4 min.

Rest = base pace or slower and 1-2% incline:
Base pace +5 and 3% incline 90 sec., rest 2.5 min.
Repeat 4 more times.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

4 x 30 sec. Sprint
@ 90 sec. Rest

Rest = base pace and 0% incline:

Base pace +5 and 2-3% incline 30 sec., rest 90 sec.
Repeat 3 more times.

4 x 1 min. Fast Tempo

@ 1 min. Rest

Rest = base pace and 0% incline:

Base pace +4 and 3-5% incline 1 min., rest 1 min.
Repeat 3 more times.

90 sec. Rest
2 x 30 sec. Sprint
@ 90 sec. Rest
Cool Down

Base pace and 0% incline for 5 min.

Rest = base pace and 0% incline:
Max base pace and max incline you can tolerate for 30 sec.,
rest 90 sec. Repeat 1 time.
Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 6.0 Time Saver I

Produced in 2006

Duration: 90 Minutes
Intensity: 9.7
Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running
strength and speed by doing cruise and tempo intervals with Coach Troy!

Workout Set
Warm Up
3 x 6 min.
@ 1 min. Rest
Cool Down
Warm Up

Description of Workout Set

Base pace and 0% incline for 5 min.
Rest = base pace and 0-2% incline:
Base pace +3 and 1% incline 30 sec. on, 30 sec. off.
Base pace +3 and 2% incline 30 sec. on, 30 sec. off.
Base pace +3 and 3% incline 30 sec. on, 30 sec. off.
Base pace -1 and 0% incline for 5 min.
Base pace and 0% incline for 5 min.
Rest = base pace and 0% incline:

4 x 4 min.
@ 1 min. Rest

Base pace +3 and 0% incline 1 min.

Base pace +3 and 1% incline 1 min.
Base pace +3 and 2% incline 1 min.
Base pace +3 and 3% incline 1 min., rest 1 min. Repeat 1 time.
Base pace +5 and 0% incline 1 min.
Base pace +5 and 1% incline 1 min.
Base pace +5 and 2% incline 1 min.
Base pace +5 and 3% incline 1 min., rest 1 min. Repeat 1 time.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

6 x 2.5 min.
@ 30 sec. Rest
Cool Down

Rest = base pace and 0% incline:

Base pace +5 and 1% incline 2.5 min., rest 30 sec.
Base pace +5 and 2% incline 2.5 min., rest 30 sec.
Base pace +5 and 3% incline 2.5 min., rest 30 sec.
Repeat 1 time.
Base pace and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 6.0 Time Saver I

Produced in 2006

Duration: 90 Minutes
Intensity: 9.7
Description: Three, 30 Minute Threshold Workouts Designed to Improve Pacing and Strength. Improve your running
strength and speed by doing cruise and tempo intervals with Coach Troy!

Workout Set
Warm Up
3 x 6 min.
@ 1 min. Rest
Cool Down
Warm Up

Description of Workout Set

Base pace and 0% incline for 5 min.
Rest = base pace and 0-2% incline:
Base pace +3 and 1% incline 30 sec. on, 30 sec. off.
Base pace +3 and 2% incline 30 sec. on, 30 sec. off.
Base pace +3 and 3% incline 30 sec. on, 30 sec. off.
Base pace -1 and 0% incline for 5 min.
Base pace and 0% incline for 5 min.
Rest = base pace and 0% incline:

4 x 4 min.
@ 1 min. Rest

Base pace +3 and 0% incline 1 min.

Base pace +3 and 1% incline 1 min.
Base pace +3 and 2% incline 1 min.
Base pace +3 and 3% incline 1 min., rest 1 min. Repeat 1 time.
Base pace +5 and 0% incline 1 min.
Base pace +5 and 1% incline 1 min.
Base pace +5 and 2% incline 1 min.
Base pace +5 and 3% incline 1 min., rest 1 min. Repeat 1 time.

Cool Down

Base pace and 0% incline for 5 min.

Warm Up

Base pace and 0% incline for 5 min.

6 x 2.5 min.
@ 30 sec. Rest
Cool Down

Rest = base pace and 0% incline:

Base pace +5 and 1% incline 2.5 min., rest 30 sec.
Base pace +5 and 2% incline 2.5 min., rest 30 sec.
Base pace +5 and 3% incline 2.5 min., rest 30 sec.
Repeat 1 time.
Base pace and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 5.0 10K Strength Builder

Produced in 2004

Duration: 50 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to
have you running a 5K and 10K PR!

Workout Set
Warm Up
4 x 30 sec. Striders
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace and 2% incline for 4 min.
Rest = base pace and 0% incline:
Base pace +2 and 3% incline 30 sec. on, 30 sec. off.
Base pace +2 and 3% incline 30 sec. on, 30 sec. off.
Base pace +3 and 3% incline 30 sec. on, 30 sec. off.
Base pace +4 and 3% incline 30 sec. on, 30 sec. off.
Base pace and 2% incline for 2 min.
All at 10K pace; rest = base pace and 0% incline:
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.

5 x 6 min.
@ 90 sec. Rest

0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%

incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 6 min., 2% incline 1 min., 4% incline 1 min., 6%
incline 1 min., 8% incline 1 min., 10% incline 1 min., rest 90 sec.

Cool Down

Base pace -1 and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 5.0 10K Strength Builder

Produced in 2004

Duration: 50 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through a set of hard 'mile repeats' for a challenging workout that promises to
have you running a 5K and 10K PR!

Workout Set
Warm Up
4 x 30 sec. Striders
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace and 2% incline for 4 min.
Rest = base pace and 0% incline:
Base pace +2 and 3% incline 30 sec. on, 30 sec. off.
Base pace +2 and 3% incline 30 sec. on, 30 sec. off.
Base pace +3 and 3% incline 30 sec. on, 30 sec. off.
Base pace +4 and 3% incline 30 sec. on, 30 sec. off.
Base pace and 2% incline for 2 min.
All at 10K pace; rest = base pace and 0% incline:
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.

5 x 6 min.
@ 90 sec. Rest

0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%

incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 1 min., 1% incline 1 min., 2% incline 1 min., 3%
incline 1 min., 4% incline 1 min., 5% incline 1 min., rest 90 sec.
0% incline 6 min., 2% incline 1 min., 4% incline 1 min., 6%
incline 1 min., 8% incline 1 min., 10% incline 1 min., rest 90 sec.

Cool Down

Base pace -1 and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 4.0 Up, Up, & Up

Produced in 2004

Duration: 55 Minutes
Intensity: 9.0
Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increasingly difficult sets as he makes you increase your treadmill incline, simulating hill repeats.

Workout Set
Warm Up
2 Minute Rest
4 x 30 sec. Striders
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 3-4 min.
Base pace +1 and 0% incline for 5 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +2 and 2% incline 30 sec. on, 30 sec. off.
Base pace +2 and 2% incline 30 sec. on, 30 sec. off.
Base pace +3 and 1% incline 30 sec. on, 30 sec. off.
Base pace +4 and 1% incline 30 sec. on, 30 sec. off.

5 x 2 min.
@ 1 min. Rest

Rest = base pace and 0% incline:

Base pace +2 and 5% incline 2 min., rest 1 min.
Base pace +2 and 6% incline 2 min., rest 1 min.
Base pace +2 and 7% incline 2 min., rest 1 min.
Base pace +2 and 8% incline 2 min., rest 1 min.
Base pace +2 and 9% incline 2 min., rest 1 min.

2 Minute Rest

Base pace and 0% incline.

3 x 90 sec. Build Set

@ 1 min. Rest
2 Minute Rest
3 x 60 sec. Build Set
@ 1 min. Rest
90 Second Rest
3 x 30 sec. Build Set
@ 1 min. Rest
Cool Down

Rest = base pace and 0% incline:

Base pace +3 and 7% incline 90 sec., rest 1 min.
Base pace +3 and 8% incline 90 sec., rest 1 min.
Base pace +3 and 9% incline 90 sec., rest 1 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +4 and 8% incline 60 sec., rest 1 min.
Base pace +4 and 9% incline 60 sec., rest 1 min.
Base pace +4 and 10% incline 60 sec., rest 1 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +5 and 10% incline 30 sec., rest 1 min.
Base pace +5 and 10-12% incline 30 sec., rest 1 min.
Base pace +5 and MAX incline 30 sec., rest 1 min.
Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 4.0 Up, Up, & Up

Produced in 2004

Duration: 55 Minutes
Intensity: 9.0
Description: During this workout, coach Troy will have you and a class of elite runners go through a progression of increasingly difficult sets as he makes you increase your treadmill incline, simulating hill repeats.

Workout Set
Warm Up
2 Minute Rest
4 x 30 sec. Striders
@ 90 sec. Rest

Description of Workout Set

Base pace and 0% incline for 3-4 min.
Base pace +1 and 0% incline for 5 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +2 and 2% incline 30 sec. on, 30 sec. off.
Base pace +2 and 2% incline 30 sec. on, 30 sec. off.
Base pace +3 and 1% incline 30 sec. on, 30 sec. off.
Base pace +4 and 1% incline 30 sec. on, 30 sec. off.

5 x 2 min.
@ 1 min. Rest

Rest = base pace and 0% incline:

Base pace +2 and 5% incline 2 min., rest 1 min.
Base pace +2 and 6% incline 2 min., rest 1 min.
Base pace +2 and 7% incline 2 min., rest 1 min.
Base pace +2 and 8% incline 2 min., rest 1 min.
Base pace +2 and 9% incline 2 min., rest 1 min.

2 Minute Rest

Base pace and 0% incline.

3 x 90 sec. Build Set

@ 1 min. Rest
2 Minute Rest
3 x 60 sec. Build Set
@ 1 min. Rest
90 Second Rest
3 x 30 sec. Build Set
@ 1 min. Rest
Cool Down

Rest = base pace and 0% incline:

Base pace +3 and 7% incline 90 sec., rest 1 min.
Base pace +3 and 8% incline 90 sec., rest 1 min.
Base pace +3 and 9% incline 90 sec., rest 1 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +4 and 8% incline 60 sec., rest 1 min.
Base pace +4 and 9% incline 60 sec., rest 1 min.
Base pace +4 and 10% incline 60 sec., rest 1 min.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +5 and 10% incline 30 sec., rest 1 min.
Base pace +5 and 10-12% incline 30 sec., rest 1 min.
Base pace +5 and MAX incline 30 sec., rest 1 min.
Base pace or slower and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 3.0 Cheetah Fast

Produced in 2001

Duration: 45 Minutes
Intensity: 9.0
Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.

Workout Set
Warm Up
2 Minute Rest

Pyramid Set

2 Minute Rest

Pyramid Set

2 Minute Rest

3 x 90 sec. Build Set

@ 1 min. Rest

Cool Down

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace +3 and 0% incline for 3 min.
Base pace and 0% incline.
Rest = same base pace and 0% incline:
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace and 0% incline.
Rest = same base pace and 0% incline:
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%
incline 30 sec., rest 1 min.
Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%
incline 30 sec., rest 1 min.
Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%
incline 30 sec., rest 1 min.
Base pace and 0% incline for 4 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 3.0 Cheetah Fast

Produced in 2001

Duration: 45 Minutes
Intensity: 9.0
Description: This 45 minute high intensity treadmill workout is designed to increase your strength and speed like no other.

Workout Set
Warm Up
2 Minute Rest

Pyramid Set

2 Minute Rest

Pyramid Set

2 Minute Rest

3 x 90 sec. Build Set

@ 1 min. Rest

Cool Down

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace +3 and 0% incline for 3 min.
Base pace and 0% incline.
Rest = same base pace and 0% incline:
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace and 0% incline.
Rest = same base pace and 0% incline:
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace +5 and 5% incline 30 sec., rest 30 sec.
Base pace and 0% incline.
Rest = base pace and 0% incline:
Base pace +5 and 3% incline 30 sec., 4% incline 30 sec., 5%
incline 30 sec., rest 1 min.
Base pace +5 and 4% incline 30 sec., 5% incline 30 sec., 6%
incline 30 sec., rest 1 min.
Base pace +5 and 5% incline 30 sec., 6% incline 30 sec., 7%
incline 30 sec., rest 1 min.
Base pace and 0% incline for 4 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 2.0 Treadmill Tempo

Produced in 2001

Duration: 45 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to
advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!

Workout Set
Warm Up

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace +3 and 0% incline for 3 min.

2 Minute Rest

Base pace and 0% incline.

4 x 90 sec.
@ 30 sec. Rest

Base pace +3 and 2% incline. Rest base pace +3 and 0% incline.

Repeat 3 more times.

2 Minute Rest

Base pace and 0% incline.

4 x 90 sec.
@ 30 sec. Rest

Base pace +4 and 3% incline. Rest base pace +4 and 0% incline.

Repeat 3 more times.

2 Minute Rest

Base pace and 0% incline.

3 x 90 sec.
@ 30 sec. Rest

Base pace +5 and 4% incline. Rest base pace +5 and 0% incline.

Repeat 2 more times.

2 Minute Rest

Base pace and 0% incline.

3 x 1 min.
@ 1 min. Rest

Base pace +3 and 3% incline. Rest base pace and 0% incline.

Repeat 1 more times.

Cool Down

Base pace and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.

Runervals 2.0 Treadmill Tempo

Produced in 2001

Duration: 45 Minutes
Intensity: 9.0
Description: Join Coach Troy as he takes you through 45 minutes of challenging tempo running. For intermediate to
advanced runners, this workout is perfect in preparation for the 5k, 10k and even the half marathon!

Workout Set
Warm Up

Description of Workout Set

Base pace and 0% incline for 4 min.
Base pace +3 and 0% incline for 3 min.

2 Minute Rest

Base pace and 0% incline.

4 x 90 sec.
@ 30 sec. Rest

Base pace +3 and 2% incline. Rest base pace +3 and 0% incline.

Repeat 3 more times.

2 Minute Rest

Base pace and 0% incline.

4 x 90 sec.
@ 30 sec. Rest

Base pace +4 and 3% incline. Rest base pace +4 and 0% incline.

Repeat 3 more times.

2 Minute Rest

Base pace and 0% incline.

3 x 90 sec.
@ 30 sec. Rest

Base pace +5 and 4% incline. Rest base pace +5 and 0% incline.

Repeat 2 more times.

2 Minute Rest

Base pace and 0% incline.

3 x 1 min.
@ 1 min. Rest

Base pace +3 and 3% incline. Rest base pace and 0% incline.

Repeat 1 more times.

Cool Down

Base pace and 0% incline for 5 min.

Download On Demand or purchase the DVD of this and other workouts and training plans at www.spinervals.com.

All Rights Reserved. Copyright Lifesports, Inc. 1997. Any duplication, distribution or copying of this workout in any manner is strictly prohibited without the express written consent of the Copyright holder.
SPIN, Spinning, Spinner, Spinervals and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Spinervals is used by Lifesports, Inc. under exclusive license.