6x 1000m/2:00r

4x 1500/2:00r

4 rounds:
5250m @ fast 1:00:00 pace
2:00 recovery
1:00r

30:00 zone 2

3 rounds:
3x 5:00 @ damper 5
3x 5:00 @ damper 4.5
3x 5:00 @ damper 5.5
No breaks

3 rounds:
5:00 fast
5:00 fast-moderate
2:00r

6x 1500m as fast as possible, followed by strength circuits

60:00 fast effort

60:00 zone 2

4 rounds:
10000m
3:00 recovery

5:00 fast / 5:00 recovery / 1:30r
4:00 fast / 4:00 recovery / 1:30r
3:00 fast / 3:00 recovery / 1:30r
2:00 fast / 2:00 recove…

10x 4:00/2:00r

3x 10:00/2:00r

30:00 piece

6 rounds:
5:00 moderate-hard
5:00 easy-moderate

3x 5:00

2x 7000m/2:00r
2x 3500m/1:20r

5x 10:00 @ zone 2
Rest in between sets until heart rate settles

45:00 zone 2

6x750m in circuits workout

3x4:00 recovery piece

3x10000m

30:00 zone 2

20 rounds:
1:00 fast
1:00 recovery