Near elite for age group: WALK: TIME: 11:35 DISTANCE 1.00 AVG SPEED 5.1 MAX SPEED 6.5 IMPROVEMENT FROM PREVIOUS WALK: 26 seconds  IMPROVEMENT FOR TWO WEEKS: 3 minutes and 5 seconds

Part I: Warm-up exercises: Less than one minute

Part II: Speed: Increase initial speed from 3.0 to 3.5 at .01 mi at each change of speed for .06 miles

Part III: Walk: 1st mile: Initial speed: 3.6

3.7 .50 mi

3.7-4.0 .75 mi

4.1 .85 mi

4.2 .92 mi

4.3 .94 mi

4.4 .96 mi

4.5 .98 mi

4.6 .99 to end of mile

Part IV: Speed: Increase initial speed from 4.6 to 5.0 at .01 mi at each change of speed for .05 miles

Part V: Walk: 2nd mile: Initial speed: 5.0

5.1-5.2 .50 mi

5.3-5.4 .75 mi

5.5 .85 mi

5.6-6.1 .90 to end of mile

Part VI: Warm-down exercises: Less than one minute

True Treadmill