Interval Time
6 to 8x 5min
Rest 2:30m
Rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

Interval Time
6 to 8x 5min
Rest 2:30m
Rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

8×7'30"/2'30" Rest

Interval Time
6 to 8x 5min
Rest 2:30m
Rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

Interval Time
6 to 8x 5min
Rest 2:30m
Rate 22 or "open"

2k PB pace + 16-20 seconds; or ~80-85% MHR

Tempo
8x 850m
Rest full
Rate open

(85%) Pay attention to "projected finish" and aim to complete each rep in…

8k - 10k
Rate 22 or "open"

2k PB pace +14

Interval Distance
2 or 3x 4000m
Rest 2m
Rate 20 or "open"

2k PB pace +18-22 seconds; or ~75-80% MHR

Single Distance
4-8x2k (choice)
Rate 20 or "open"

2k PB pace +16-20 seconds; or ~80-85% MHR

Single Time
30min cont. (5x 5min/1min)
Rate 20/24

These are five, 6-minute continuous intervals.
5 minutes easy at r2…

Single Distance
8k to 15k (choice)
Rate 22 or "open"

2k PB pace +16-20 seconds; or ~80-85% MHR

Single Distance
8k to 15k (choice)
Rate 22 or "open"

2k PB pace +16-20 seconds; or ~80-85% MHR