Warm up 1000 m
10 X 1 minute with 1 minute easy

Warm up 2000 m
4 X 500

1-2-3-4–5-4-3-2-1 minutes with 2 minutes easy

Warm up 1000 m
5 X 750 m

5 X 3:00 minutes with 2:00 minutes easy

Warm up 1000 m 5:00
12 X 250 with 45 second easy

5 X 50 calorie as part of the circuit

Warm up 2000 m 9:45
4 X 750 @ 3:30

1-2-3-4-5-4-3-2-1 minutes with 2 minutes easy

Cooldown

6 X 500 m under 2:18 as part of circuit

Warmup 2000 m

Cooldown

20 Rounds 45 sec hard then easy

Warmup

Warm up 2000 m 9:45
5 X 1000 m @ 4:45 pace
Cooldown 500 2:30

Circuit 4-3-2-1-1-2-3-4 minutes with squats and push ups.

Warm up 2000 m
5 X 1000 m

5 x 750 m with 2 minimum easy

4-3-2-1-1-2-3-4 minutes with 2 minutes easy

20-40-60-80-100 calories with 2 minutes easy
1000 m cooldown

Cooldown

1-2-3-4-3-2-1 minute pyramid with 1 minute easy

1-3-5-5-3-1 minute hard with 2 minutes easy

3 X 2000 m