warm up

30:00, SR20(Target 1:59/500)

warm up

8 x 500m, 1:00 rest
- 2 x 1:48
- 2 x 1:47
- 2 x 1:46
- 2 x 1:45

warm up

5:00/1:00 x 5.(FM)
5:00, SR20 (2k + 16, 2:01)
1:00 rest
1:00, SR30(2k pace, 1:45)
1:00 rest

complete 5x.

warm up

4 x 3000m, 2:00 rest
1st - SR18 @ 2:04(2k + 19)
2nd - SR20 @ 2:02(2k+ 17)
3rd - SR22 @ 2:00(2k + 15)
4th - SR24 @ 1:58(2k…

warm up

warm up

3 x 15:00, 2:00 rest.(Rowelite)
1st @ SR20, 2:03(2k +18)
2nd @ SR24, 1:59(2k + 14)
3rd @ SR28, 1:55(2k + 10)

warm up

8 x 1000m, SR22, 2:00 rest (GA)
- 2 x 1:58
- 2 x 1:57
- 2 x 1:56
- 2 x 1:55

warm up

45:00, SR20, 2:00/500m pace

Warm up

warm up

3000 x 4, 1:30 rest
- SR18 @ 2:03
- SR20 @ 2:00
- SR18 @ 2:03
- SR20 @ 2:00

warm up

cool down

4 x 1500m, 3:00 rest. (GA)
Start at 2k +7(1:52), increase if possible.
- 1:51.9
- 1:51.6
- 1:51.4
- 1:51.2

Warm up

10k continuous, alternating SR every 1k.
18/20/18/22/18/24/18/26/18/28
18's @ 2:05
others -2/-4/-6/-8/-10

warm up

1000m x 6, 2:00 rest.
- 1 x 1:51
- 1 x 1:50
- 1 x 1:49
- 1 x 1:48
- 1 x 1:47(fail, 1:53.5)
- 1 x 1:46(fail, 1:51.…