3 x 5 mins / 5 min rest & repeat
1 - 1.56.9 rate 20
2 - 1.54.5 rate 22
3 - 1.51.3 rate 24
5min rest
4 - 1.51.6 r…

5 x 1000m with 1:30 rest
Rate 20 for all
1) - 1.56.2
2) - 1.55.1
3) - 1.54.3
4) - 1.52.9
5) - 1.49.5

Rate 23

10 x 30/30s x 2 sets
1st: 1473m @ 1.41.8 - 27spm
2nd: 1519m @ 1.38.7 29sm

Rate 23/24 30min PB
6 min splits:

1.57.1 - rate 23
1.57.8 - rate 23
1.57.4 - rate 24
1.57.4 - rate 24
1.54.7 -…

4 x 2000m rate 20 with 1 min rest
7:56.7
7:54.8
7:55.3
7:51.1

4 x 2500m rate 18 with w/2min rest
1 - 2.00.7
2 - 2.00.4
3 - 2.00.3
4 - 1.59.0

3 x 250m rate 32/29/30
- 1.37.8
- 1.37.8
- 1.37.0

10 x 500m / 1min rest
1st = 1.49.9
Last = 1.43.4
Rate 25

7549m rate 23/24
- 1.59.2
2451m rate 24
- 1.58.4

Rate 20 new PB - 6 min splits:
- 1.58.9
- 1.59.0
- 1.58.7
- 1.58.3
- 1.56.2

2km rate 24 w/ 3:00r
- 7.29.0 @ 1.52.2
1.5km rate 25 w/ 2:30r
- 5.31.8 @ 1.50.6
1km rate 26 w/ 2:00 rest
- 3.38.9 @ 1…

Rate 22 new PB

Rate 24 new PB - 5min splits:
1.57
1.57.8
1.57.9
1.58.2
1.57.6
1.55.3

6 x 1000m rate 20 / with 1 min rest.
- 1.56.0
2 x 750m - 1.53.1
1 x 500m - 1.46.2

Rate 22 (Pb for that rate)
2.00.5
2.00.2
1.59..6
1.59.3
1.58.6
(5s off PB for 24spm)

NEW PB 5KM:
1.54.7 (r24)
1.55.6 “”
1.54.9 “”
1.54.8 “”
1.49.0 (r26)

5/4/3km rate 20
3min rest
2:40rest
2:20rest
5k - 20min
4K - 16.12.3
3k - 11.58.3

3 x 2000m with 3 min rest
1.54.9 - 23spm
1.53.7 - 23spm
1.52.4 - 24spm

30r20 new PB with 5min splits
1.59.4
1.59.2
1.58.9
1.59.4
1.58.8
1.56.1

30 x 1min rate 23/24 with 30s rest between
1st = 1.53.2
30th = 1.46.3

8 x 1500m rate 20 with 1:10r
First: 1.59.8
Last: 1.57.3

5k at rate 23 - 1.58.6

2.5k - ascending rate 20, 21, 22, 23, 24 @ 1.57.1

4 x 2000m with 2min rest - rate 20
1.57.1
1.56.7
1.56.6
1.55.8