10 x 1:40 / 20 seconds easy
10 work intervals of 1 minutes and 40 seconds, with 20 seconds recovery between each interval.

2000m/3 minutes rest/1000m/2 minutes rest/500m
A 2000m interval, followed by three minutes rest. Then 1000m, followed by two minutes…

10 x 1 min / 1 min easy
Ten 1 minute pieces. One minute at light pressure between each piece.

4 x 5 min / 2 min easy
Four 5 minute pieces. Two minutes at light pressure between each piece.

1/3/5/3/1 minutes with 2 minutes rest
Intervals of 1 minute, 3 minutes, 5 minutes, 3 minutes and 1 minute. 2 minutes light between th…

1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.
Equal work and rest intervals that increase by 30 seconds each time,…

2000/1500/1000/500m with three minutes rest
A 2000m interval, followed by a 1500m interval, then 1000m, then 500m. Three minutes ligh…

12 x 250m / 45 sec easy
Pre-set a work distance of 250 meters and a rest time of 45 seconds. Do 12 intervals at a challenging intensi…

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest
An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a max…

6 x 500m / 1 min easy
Complete six 500 meter pieces. Continue at light pressure between each 500.