w/u x 5'
2 x 25' @20-22spm, 3' rest

2k w/u
13 x 20 on/40 sec off
500m c/d

2 x 20', 3' rest
5'@24, 5'@26, 6'@28,2'@30, 2'@32

2k w/u
15 x 30 sec on/off
1k c/c

group work out
w/u 4' x20, x22,x24,x22,x20
3' x 20, x22,x24,x22,x20

w/u
2 x 18' - 6'@24, 4'@26, 3'@28, 3'@30, 2'@32
3' rest, c/d

1' on/off x 10 plus w/u and c/d

5' w/u
18 x 4', 20 x 3', 22 x 2', 24 x 1' 3' rest
20 x 4', 22 x 3', 24 x 2', 26 x 1…

ARC workout

1x - #45; 290 k/yr

single #44; 283 k/yr

w/u 1k
13 x 250m on/20 sec off
c/d

steady state 24spm

1k w/u
10 x 500m/ 30 sec rest
c/d

1k w/u
Tabata intervals 8 rounds 20 on, 10 sec off 3 sets
500m between <2:30 rate
c/d

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

1k w/u
6 x 500m, 30 sec rest (24,24,26,26,24,24)
c/d

3 x 100m, 20 sec rest

1k w/u
10 x 12 cal on/ 20 sec off
4 x 2:30 on/off 20, 22, 24, 26
c/d

1x - #43, 275 k/yr

3 x 5' easy, 3' moderate, 1' hard
c/d

1k w/u
1 on/off up to 30 on/off

55' total: 5'@22, 10'@24, 15' @26, 10' @24, 5'@22
2' rest between ea

1k w/u
2 x 10' with 1' rest
c/d