#FMPW353S2
7500m

R26/22/18/22/26

Set split length to 1500m. R26 at 2km plus 10. Decrease pace 5s with each rate drop an…

Warmup Row 5mins easy
5mins easy
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#FMPW353S4
2000m x 8 (rest 1m) R20

2km plus 18. Stick.
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#FMBPW256S4
15 min x 3 (rest 1m)

4km plus 22
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#FMBPW256S5
5000m x 4 (rest 2m 30s)

Start at 4km plus 13-14. Simply aim to increase pace with each interval.
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#FMPW353S1
2000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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#FMBPW256S3
250m x 12 (rest 90s)

High cadence. Max effort.
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#FMBPW256S2
30 mins

Stick at 4km plus 23
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#FMBPW256S2
30 mins

Stick at 4km plus 23
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#FMBPW256S2
30 mins

Stick at 4km plus 23
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#FMBPW256S1
6km/4km/2km/4km/2km/1km - Rest 2m

Start at 4km pace plus 16s/1000m. Increase pace 3s for the 4ks, a further 5s for…

#FMPW352S5
3000m x 3 (2m rest) R24

2km plus 14. Stick.
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Warmup Row 5mins easy
5mins easy
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#FMBPW255S4
12 mins x 3 (rest 1m)

Start and hold at 4km pace plus 20
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#FMPW352S4
1500m x 5 (rest 3m)

18/24/18/24/18

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24…

#FMBPW255S3
1000m x 8 (rest 2m)

Start at 4km pace plus 1-2s/1000m. Increase throughout if possible.
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#FMPW352S3
10 km R18

2km plus 20. Stick.
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#FMBPW255S2
40 mins

Start at 4km pace plus 18s/1000m. Stay close.
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#FMPW352S2
750m x 10 (rest 2m) R22

Start at 2km plus 10. Improve if possible.
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#FMBPW255S1
4km/3/2/1/4km (rest 90s)

Start at 4km pace plus 10s/1000m. Increase pace 2s/3/4/s from the previous interval. Then…