NordicTrack None - Manual (Page 28)

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HOW TO USE A WALK/RUN PROGRAM
The 5K program is designed to help you train for a 5K
race.
The 10K program is designed to help you train for a
10K race.
The CROSS COUNTRY program is designed to help
you train for a race of a length of your choice.
1. Insert the key into the console.
See GETTING STARTED on page 17.
2. Select a WALK/RUN program.
Press the WALK/RUN button one, two, or three
times to select the 5K, 10K, or CROSS COUNTRY
program. When a WALK/RUN program is se-
lected, the name of the program will appear in the
main display. The words ENTER AGE and the
current age setting will then be shown.
When a WALK/RUN program is selected, the ma-
trix will show a graph representing the speed set-
tings for the program.
3. Enter your age.
See step 3 on page 18.
4. Enter your weight.
See step 4 on page 19.
If you have selected the 5K or 10K program,
go to step 6. If you have selected the CROSS
COUNTRY program, go to step 5.
5. Enter a distance goal.
If you have selected the CROSS COUNTRY pro-
gram, the words ENTER DISTANCE and a dis-
tance setting of 10 miles will appear in the main
display. To change the distance you want to walk
or run during your workout, press the + and – but-
tons beside the ENTER button. Then, press the
ENTER button.
6. Enter a program time.
See step 7 on page 22. Note: The speed of your
workout depends on the program time that you
enter.
7. Press the QUICK START button to start the
program.
A moment after the button is pressed, the walking
belt will begin to move at the calculated start
speed. Hold the handrails and begin walking.
If the speed of the walking belt is too fast or too
slow, you can change it by pressing the SPEED +
and – buttons. Note: This will change the length of
time of your program.
8. Change the incline of the treadmill as desired.
See step 7 on page 19.
9. Follow your progress with the main display.
See THE MAIN DISPLAY on page 15.
10. Measure your heart rate if desired.
See THE PULSE SENSOR on page 16.
11. When the program is completed, remove the
key.
See step 10 on page 19.