1x 5000

1x 250M tt

Scales with 1:00m recovery
1000m - 4:27.4 - 2:13.7 - (24)
750m - 2:58.2 - 1:58.8 (26)
500m - 1:25.8 - 1:52.8 (28)
250m -…

1x 10,000m
Splits
9:06.5 - 2:16.6 (23)
8:10.4 - 2:02.6 (26)
8:02.6 - 2:00.6 (26)
8:02.5 - 2:00.6 (26)
7:48.0 - 1:…

1x 10,000m
2km Splits
8:48.3 (24)
8:02.1 (26)
8:00.7 (26)
8:04.4 (26)
8:02.8 (26)

1x 12000m ave 1km pace 4:04.4
2km Splits
8:24.2
7:56.7
8:01.4
8:07.6
8:14.5
8:09.8

8x 1000m
Splits
4:44.2 (23)
4:35.9 (23)
4:26.9 (23)
4:15.3 (24)
4:07.5 (25)
3:58.7 (25)
3:56.8 (26)
3…

1x10,000m (very slow)

10x500m (1:00m recovery) 500m PB 1:40.0
2:24.0
2:17.9
2:12.0
2:07.9
2:01.5
1:40.0* PB (31)
2:08.4
2:04.2…

10x 1000m (1:00m Recovery) 2:07.8
Splits
4:55.6 (22) 2:27.8
4:44.3 (23) 2:22.1
4:36.7 (22) 2:18.3
4:27.7 (24) 2:13.8<…

1x 8000 35:13.6 (23)
2km Splits
9:18.9 (22)
8:59.1 (23)
8:39.2 (24)
8:16.4 (25)

1x 12000m (49:26.7) (25)
2km Splits
8:41.9 (24)
8:09.8 (25)
8:09.01 (26)
8:09.9 (26)
8:09.5 (26)
8:06.4 (26)<…

1x 10000m 42:42.0 (24)
2km Splits
9:46.1 (22)
8:33.8 (25)
8:15.2 (25)
8:04.4 (26)
8:02.7 (26)

12x 500m (1:00m Rec) (1:59.3)
2:19.6 (23)
2:14.7 (23)
2:09.6 (24)
2:04.6 (25)
1:58.8 (27)
1:57.9 (26)
1:55.9…

4x 2000m (1:00m Rec)
9:04.0 - 2:16.0 (22)
8:38.9 - 2:09.7 (23)
8:17.8 - 2:04.4 (25)
7:46.2 - 1:56.5 (26)

3x 3000m (1:00m recovery)
12:53.8 - 2:08.9 (24)
11:58.8 - 1:59.8 (26)
11:53.6 - 1:58.9 (26)

1x12000m 48:39.8
2km Splits
2:08.4 (25)
2:01.3 (27)
2:00.4 (26)
2:00.4 (26)
2:00.0 (26)
1:59.1 (27)

12x500m (R1:00m)
2:14.8 (24)
2:09.5 (25)
2:04.0 (26)
1:59.3 (27)
1:58.1 (27)
1:57.3 (27)
1:56.5 (26)
1:55…

5000 warm up 21.37.4 (R1:00) 2.09.7 (24)
1000m (R1:00) 1.59.7 (26)
1000m (R1:00) 1.54.4 (27)
1000m (R1.00) 1.52.4 (27)

3x 3000m
1 - 13:17.3 (2.12.4) (24)
2- 12:28.8 (2.04.8) (25)
3- 11:51.3 (1.58.5) (26)