Exercise Library

Click on an exercise if you wish to download it to your computer. There you can customize it in the KIP RunPacer Editor.

Constant Velocity
	Running at a constant velocity teaches a runner how to maintain a steady pace whether at the beginning when he may feel that the pace is too slow or in the middle or at the end when the pace is too fast. In addition, the runner can be taught specific paces which he may want to use in competition or when he is running at a facility without a RunPacer.

Accelerating and Decelerating Velocities
	Physiologically, it is probably more efficient to go from one pace to another gradually and smoothly. These sloping segments are easy to make and can be combined with constant pace segments to create interesting and useful exercises.

Accelerating, Constant, Accelerating Velocities
	For some runners this may be their optimal race pattern. The length of each segment and the start and end velocities can be experimented with to see what most suits the runner.

Basic Interval
	In the basic interval exercise, each segment has the same length and all the rests are identical. Besides the obvious physiological advantages of interval exercises, they are also useful for teaching specific paces.

Distance Ladder plus Rests
	In this variation of an interval exercise, the distances are in the proportion of 1, 2, 3, 4, 3, 2, 1. For example, 100 meters, 200, 300, 400, 300, 200, 100. The rests are in proportion to their respective distances, so that the rest after 400 meters is four times the rest after 100 meters.

Down-up Steps plus Rests
	For the first half of the exercise, each segment is run slower than the previous one. In the second, and more difficult, half each segment is runner faster. The rests are in proportion to the velocity of each segment. The faster the segment, the longer the rest.

Accelerating Sprints plus Rests
	The exercise can be used by runners, particularly sprinters, whose objective is to accelerate over short distances. Since the RunPacer beeps accelerate precisely, the runner can see instantly where he has gone off pace.