500m w/u
5 x 500/2' rest
2:13 @28, 2:10.3 @31 ,2:09.6@ 32, 2;10.0 @ 32, 2:11.6 @30

500k w/u
5' on/1' rest 2:16 @30 1098m
4' on/1' rest 2:13 @32 900m
3' on/1' rest 2:11 @31 684m

4+

1K w/u
6 x 500m/2' rest

1 K w/u
2 x 250m, 250 easy 2:17.6
2 x 500m, 500 easy 2:18.9
1 x 1000m, 1000 easy 2:18.7
2 x 500m, 500 easy
2 x 250m,…

1K w/u
6 x 500m /1' rest
c/d

mixed 8+

6k steady state 22-23spm

1 K w/u
12 x 250/45 sec rest
c/d

1K w/u
4x750m 1' rest
c/d

1x

4x

1K w/u
3 x 8 intervals 20 sec on 10 sec off
4' slow after

1k w/u
2 x 1500, 3' rest
2 x 1000 2' rest
2 x 500 1' rest
500 c/d
9,291K total

1K w/u
2 x 1500m @ 24/25 spm 3:00rest
2 x 1000m @ 24/25 spm 2:00rest
1 x 500m@ 24/25spm 1:00rest

1K w/u
5 x 500m; 2' rest

1K w/u
5 x 500m, 1' rest
c/d

1K w/u; 7 x 1' on/3' rest

1'on/off x 5
500m 1' R x 4

1' - 257m
500m -1:59.6'
1000m - 4:12.2'
1' - 259m