7x1000m in 30:00 amrap

45:00 zone 2/3 cycle

5:00 recovery

7500m piece

1hr zone 2

4x 3000 in a strength circuit

1hour zone 2

3x 15:00/2:00r

5 rounds:
8000m/500m recovery

9 rounds: 1:40/0:20r (2:00r after fifth round)

Go increasingly faster in the final four intervals

30:00 cycled as:
2:00 fast / 2:00 moderate

3x 10:00/2:00r

30k zone 2

2x 10000m/2:00r

Aim for faster split in second interval

3x 2500m/2:00r

1 hour zone 2

15 rounds
1:00 fast / 1:00 moderate

6x 1000m/2:00r

4x 1500/2:00r