4 sets of 500m,400,300,200,100
30 seconds rest between each drill
60 seconds recovery after each set
2km TT (7:42) (1:55.5 av…

3x 4000m
1. 2.28 pace
2. 2.09 pace
3. 2.02 pace

5x 2km
2 minute recovery
Took it very easy to start 2:38 pace
Finished 1.57 pace.
Pace was 10 sec quicker each rep

10 x 1000 with 1:00 minute recovery
Started at 2.30 pace
Last one 1.54 pace

2x 5000m
1. 25.00 very easy
2. 21.30 comfortable

4 sets of 500m,400,300,200,100
30 seconds rest between each drill
60 seconds recovery after each set
2km hard effort to finis…

4 x 3km
2 minute recovery between each row
very easy start 2:38 ave
strong finish 1:58 ave

4000 (pace 2.30) (effort 5)
3000 (pace 2:10) (effort 7)
2000 (pace 1.59) (effort 8)
1000 (pace 1:56) (effort 8)

Easy recovery session
2x 3km with 2:00 minute recovery
1. 14.40 ( effort 5)
2. 12.37 (effort 7)

5x 2km with 2:00 minute recovery
1. 2:38 ave pace per 500m
2: 2:28
3. 2:18
4. 2:08
5. 1.:58

15x 500m with 1:00 minute recovery
First: 2.45
Last: 1.48

2x 2km (2:00 rec)
4x 1km (1:00 rec)
4x 500m (1:00)

5x2km (2:00 minute recovery)
1. 2.45 pace
2. 2.30 pace
3. 2.20 pace
4. 2.10 pace
5. 1..58 pace

2 KM Time Trial PB

2000m Time Trial PB

Scales:
500m 2:26.1
1000m 4:28.8
2000m 8:31.4
3000m 12:19.4
4000m 15:36.8

15x 500m
2:29.2
2:24.0
2:18.7
2:14.9
2:08.9
2:03.6
1:58.3
1:58.8
1:58.1
1:57.7
1:56.7
1:5…

2x 6000m
6000m 27:19.2
6000m 23:53.2

7x 1000m
4:31.1 (2:15.5)
4:16.1 (2:08.0)
4:06.8 (2:03.4)
3:57.1 (1:58.5)
3:49.4 (1:54.7)
3:40.5 (1:50.2)
3:39…