36pts | 2 x 5km | Z3/Z5

36 POINTS

2km WU

5k @ MP

5k @ 10k Pace

2km CD

24pts | 5K Tempo (10K)

24 POINTS

10 Mins WU

5k

10 Mins CD

28pts | 3 x 8 Mins & 8 x 200m

28 POINTS

10 Mins WU

3 x 8 Mins (120s Rest)

8 x 200m (30-60s)

10 Mins CD

28pts | 3 x 1 Mile & 6 x 200m

28 POINTS

10 Mins WU

3 x 1 Mile (120s Rest)

6 x 200m (60s Rest)

10 Mins CD

24pts | 10K Taper Session | Z5

24 POINTS

2km WU

3 x 1km (120 Secs Rest)

4 x 400 Metres (90s)

2km CD

24pts | Progression Run (KM)

24 POINTS

25pts | 1km & 200s x 5

25 POINTS

26pts | Progression Run (10k)

26 POINTS

1 Mile WU @ Easy Pace

1 Mile @ Marathon Pace

1 Mile @ HM Pace

1 Mile @ 10K Pace

1 Mile @ 5K Pace

1 Mile CD @ Easy Pace

27pts | 10 x 3 Mins (10k)

27 POINTS

27pts | 6 x 1km | Z5

27 POINTS

2km WU

6 x 1km (60s Rest)

2km WU

28pts | 15-10-5 Mins (10k)

28 POINTS

28pts | 6-6-6-4-4-4

28 POINTS

28pts | 2-4-6-6-6-4-2 Pyramid

28 POINTS

10 Mins WU @ Easy Pace

2 Mins @ 5k Pace

4 Mins @ 5k Pace

6 Mins @ 10k Pace

6 Mins @ 10k Pace

6 Mins @ 10k Pace

4 Mins @ 5k Pace

2 Mins @ 5k Pace

10 Mins CD @ Easy Pace

28pts | 3 x 10 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace

3 x 10 Mins @ 10K Pace

10 Mins CD @ Easy Pace

28pts | 3-2-1 Km

28 POINTS

28pts | 1600/400s/200s

28 POINTS

29pts | 10 Mins & 60s

29 POINTS

30pts | 1km & 200s x 6

30 POINTS

31pts | 7 x 1km | Zone 5: 10K

31 POINTS

2km WU

7 x 1km (75 Secs Rest)

2km CD

32pts | 1200m x 6

32 POINTS

33pts | 5 Miles @ 10K Pace

33 POINTS

34pts | 5 x 1 Mile @ 10k Pace

34 POINTS

34pts | 8 x 1km @10K Pace

34 POINTS

34pts | 40 Mins @ 10k Pace

34 POINTS

36pts | 5K On/Off

36 POINTS

2km WU

1km

1km

x 5

2km CD

36pts | 10 x 800

36 POINTS

37pts | 3-2-1 Miles @ 10K Pace

37 POINTS

38pts | 2km & 400s

38 POINTS

2km WU

2km (120s Rest)

5 x 400m (45s)

3 Min Rest

2km

5 x 400m (45s)

2km CD

39pts | 5K @ HM Pace/5K @ 10k Pace

39 POINTS

40pts | 5 x 1km & 10 x 400m

42 POINTS

40pts | 5km x3 Progression (10k)

40 POINTS

5km Easy

5km @ MP

5km @ 10K Pace

2km CD

40pts | 4-3-2-1km @ 10K Pace

40 POINTS

40pts | 9 x 1km @ 10k Pace

40 POINTS

41pts | 10 x 1km

41 POINTS

41pts | 1km & 200s x 8

41 POINTS

41pts | 5 x 2km @ 10k Pace

41 POINTS

42pts | 6 x 1 Mile @ 10K Pace

42 POINTS