1x #5, 29k/yr

4'w/u
3 x 8 reps 20"on/10"off/4' easy between

4',3',2',1',2',3',4'/2'easy

1k w/u
10 x 1' on/1' off
c/d

1x #4 23k/yr

1k w/u
8 x1'/2' rest 1798m/2401m

1k w/u
5k
500m c/d

1',2',3',4',3',2',1'/1' rest @2:14 avg
214, 447, 664, 890, 667, 443, 226

1k w/u
7 x 2:30 on/30 sec off
c/d x 700m

1x #3 17.5k/yr

1k w/u
2',3',4',3',2'/2' rest

1k w/u
1', 2', 3', 4', 5' /2' rest between

1k w/u
6 x 2'/1' rest

3 x 8 with 20 sec on/10 sec off/4' between

1k w/u
20 x 45" on/45" off
5@24, 5@26, 5@28, 5@30

1k w/u
5 x 500m/2' easy
2:14,2:12,2:13,2:13,2:13@28spm

1 K w/u
4 x 4'/2' rest
868,869,867,866m @2:18 avg, 27 spm

1k w/u
6 x 3'/1.30" rest
(674,680,678,681,674,672)

1k w/u
8 x 500m/2' rest
2 x 22, 2 x 24, 2 x 26, 2 x 28

2',3',2',3',2',3',2'/1' rest @26 <or= to 2:20
w/u 1k
work 3637m

2k, 1500k, 1k, 500m with 2' rest between

4', 3', 2', 1', 2', 3', 4' with 2' easy between @ 24
823,628,417,211,419,624,839

4x 4' on/2' off
1k w/u

1kw/u
6x500m/1' easy (2x22, 2x24, 2x26)

1k w/u
10 x 2:30 sec on/30 sec off (work 5580, rest 941)
c/d