#FMBPW211S2
12 mins x 5 (90s rest)

4km pace plus 14 for reps 1, 3 and 5. Decrease 2-3s for reps 2 and 4.
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#FMPW308S2
2500m x 3 (rest 1m) R20

Stick close to 2km plus 18s/500m
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#FMBPW211S1
6m x 8 (rest 90s)

Interval 1 at 4km plus 18. Interval 2 increase by 8-9s.Repeat x 4.
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#FMBPW210S4
6000m/5/4/3/2/1/6000m (2m rest)

Start at 4km plus 20. Increase 2s/3/4/5/6 on previous rep.
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#FMPW307S4
15m/10m/5m/15m (rest 2m)

R20/24/28/20

Start 2km plus 17. Increase pace 5s/7s
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#FMPW307S3
250m x 20 (rest 1m)

Stick at exactly 2km pace
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Warmup Row 5mins easy
5mins easy
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#FMBPW210S2
15 mins x 4 (rest 90s)

4km pace plus 18 for reps 1 and 3. Increase 2-3s for reps 2 and 4.
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#FMPW307S2
3000m R18 x 4 (rest 90s)

Stick close to 2km plus 21s/500m
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#FMBPW210S1
5 mins x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 5-7s.Repeat x 4.
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#FMPW307S1
6km/2km (rest 3m)

R22/26

Start the rate 22 at 2km plus 15. Increase pace 8s for the R26
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Jun 2022 - Diamond 5K - CTC Members
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2k WU
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#FMBPW209S4
2000m x 12 (rest 1m)

Start at 4km pace plus 12. Stick.
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#FMBPW209S2
20 mins x 2 (rest 90s)

Start at 4km pace plus 18. Stick.
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#FMPW306S2
2500m x 5 (rest 90s) R18

Stick close to 2km plus 21s/500m
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#FMBPW209S1
4m x 8 (rest 90s)

Interval 1 at 4km plus 16. Interval 2 increase by 6s.Repeat x 4.
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