8k/4k/2k 3:00 rest - R20/22/24
Start the rate 20 at 2k plus 19.
Increase pace by 2s and 3s respectively on the last completed in…

20 mins x 2 (rest 3m)

Split length for 5 mins and cycle at 4km plus 9/plus 13/plus 7/plus 11. Rest and repeat

32 mins

Split length for 8 mins and cycle at 4km plus 10/plus 14/plus 8/plus 12

15m x 3 (rest 1m)

Start at 4km pace plus 20. Stick.

1km x 10 (rest 2m)

Start at 4km pace plus 2 and improve.

60 mins

R20/22/20/24

Set 15 min splits. R20 at 2km plus 19. increase pace 2s for each increase in rate.

5mins easy

4km x 8 (rest 1m)

Start at 4km pace plus 16. Stick.

5000m x 2 (rest 2m) R20

Stick close to 2km plus 19s/500m

30 mins

Stick at 4km plus 18.

20 mins x 2 (rest 90s) R18/24

Start at 2km plus 20. Increase pace 7s/500m for the R24.

1250m x 8 (Rest 2mins 30secs)

SR High

Start at 2km plus 9.

5mins easy

6km/2km/6km

(rest 2m 30)

Start at 4km pace plus 20s/1000 for the 6ks. 2km 4km if possible.

15mins x 3 (Rest 90secs)

R20/24/20

Start 2km plus 19. Increase pace 5s/500m for the R24.

5mins easy

16m/8m/4m/2m

(rest 2m)

Start at 4km plus 16 and improve.

3000m x 10 (rest 1m)

Start at 4km pace plus 15. Stick.