2 x 1000 m
1 X 3000 m

warm up 1000 m
6 X 500 m under 2:15
cool down 1000 m

3 X 1000 m
weights
2 X 1000 m

5000m row, 20 sec break @ 1000, 2000 & 3000 m mark

5000 m row, 2 breaks at 20 seconds

warm up 1000 m
2 X 2000 m under 9:30

warm up 1000 m
10 rounds of 90 sec row with 60 sec rest
cool down 500 m

warm up 2000 m
4 X 500 m under 2:15
cool down 1000 m

3000 m warmup
wieghts
2000 m cool down

5 X 1000 m

warmup 3000 m
weights
cooldown 2000 m

warmup 2000 m
7 X 2 min with 1 min rest 3100

5000 m for time

warm up 2000 m
sprint 1000 m
coldown 2000 m

warmup 2000 m
3X500 m under 2:15
weights

warmup 2000 m
2 X 1000 4:30, 4:20

warm up 2000 m
cool down 2000 m

warm up 2000 m
3 X 500 m < 2:10

warm up 2000m
weight workout
cool down 2000m

30 minute

warm up 2000m
4 X 500 m <2:15. part if circuit with goblet squats, ring push ups and kb swings.
cool down 2000 m

warm up 2000m
5 X 1000m < 2:40
cool down 1000m

5000m 23:00
cool down 1000 m

warm up 2000 m
10 X 90 second repeats under 2:08
cool down 1000m

warm up 2000 m
6 X 500 m repeats (<2:15)
cool down 2000 m