17
HOW TO USE THE 5K PROGRAM
Insert the key into the console.
See HOW TO TURN ON THE POWER on page
13.
Select the 5K program.
To select
the 5K pro-
gram, press
the 5K Race
button; “P 7”
will appear
in the dis-
play. A dis-
tance goal
of 5 kilometers will also appear in the display
every few seconds and a track will appear in the
matrix.
Press the Start button to start the program.
A moment after the button is pressed, the walking
belt will begin to move at 3 mph. Hold the
handrails and begin walking.
Near the end of the second minute of the pro-
gram, the speed setting will flash in the display
and a series of tones will sound. The speed of the
walking belt will then increase to 4 mph.
Near the end of the fourth minute of the program,
the speed setting will flash in the display and a se-
ries of tones will sound. The speed of the walking
belt will then increase to 5 mph.
Near the end of the fifth minute of the program,
the speed setting will flash in the display and a se-
ries of tones will sound. The speed of the walking
belt will then increase to 6.5 mph.
Note: To change the speed of the walking belt or
the incline of the treadmill at any time during the
program, press the Speed or Incline buttons.
The upper left corner of the display will show the
number of meters still to be run. When only 20
meters remain, the display will flash and a series
of tones will sound.
To stop the program at any time, press the Stop
button. The time will begin to flash in the display.
To restart the program, press the Start button. The
walking belt will begin to move at 1 mph. Adjust
the speed of the walking belt as desired by press-
ing the Speed + or – button or one of the ten num-
bered speed buttons.
When you have completed a 5-kilometer run, your
total time will flash in the lower left corner of the
display and the words “cool” and “down” (cool
down) will flash in the upper left corner of the dis-
play. If the speed of the walking belt is greater
than 5 mph, the walking belt will then slow to 5
mph for one minute. After one minute, the walking
belt will slow to 4 mph for 2 minutes. The walking
belt will then slow to 3 mph for 2 minutes. The
walking belt will then slow to a stop.
Follow your progress with the display.
See step 5 on pages 13 and 14.
Measure your heart rate if desired.
See step 6 on page 14.
Turn on the fan if desired.
See step 7 on page 14.
When you are finished exercising, remove the
key from the console.
See step 8 on page 14.
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