30 minutes. 2:05/500av, 18spm

warm up

12 x 500m
- 6 x 1:50/500
- 6 x 1:49/500
Rest 1:00 after each 500m

warm up

2 x 2500m
- 2500m @20spm, 2:01/500m
- 2500m @24spm, 1:57/500m
2 mins rest between
Post 30 min kettlebell workout

Warm up

Target -
15mins 18spm@ 2:05,
10mons 22spm@ 1:58
5mins 26spm@ 1:54
No rest

warm up

6000m( 1 km splits at 18/22/26/18/22/26,
start @ 2:05 and increase 5s per rate increase
No rest

warm up

Target:
- 4k @ 20spm - 2:02
- 3k @ 22spm - 2:00
- 2k @ 24spm - 1:56
- 1k @ 26spm - 1:50
Rest 1:00 between

warm up

7500m(1500m splits @ 18/22/26/22/18spm) - 18spm @ 2:05 - 22spm @ 2:01 - 26spm @ 1:56 No rest

warm up

7500m. 1500m splits spm 18/22/26/22/18
18spm @ 2:05, 22spm @ 2:01, 26spm @ 1:56
No rest

8000m. 2k(18spm), 1k(28spm), 2k(18spm), 1k(28spm), 2k(18spm)
18spm @ 2:05, 28spm @ 1:50.

Warm up

1k/900/800/700/600/500/400/300/200/100m.
rest 2:00
start at 2:03, 3sec increase every set.

Warm up

5000m 2:02/500m, 18spm