2 x 5km

  • Z3
  • Z5
36 POINTS

2km WU

5k @ MP

5k @ 10k Pace

2km CD

5K Tempo (10K)

  • Z5
24 POINTS

10 Mins WU

5k

10 Mins CD

3 x 8 Mins & 8 x 200m

  • Z5
  • Z7
28 POINTS

10 Mins WU

3 x 8 Mins (120s Rest)

8 x 200m (30-60s)

10 Mins CD

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

10K Taper Session

  • Z5
  • Z7
24 POINTS

2km WU

3 x 1km (120 Secs Rest)

4 x 400 Metres (90s)

2km CD

Progression Run (KM)

24 POINTS

1km & 200s x 5

25 POINTS

Progression Run

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

10 x 3 Mins (10k)

27 POINTS

6 x 1km Reps (10k)

27 POINTS

2km WU

6 x 1km (60s Rest)

2km WU

15 - 10 - 5 Mins (10k) 💨

28 POINTS

6-6-6-4-4-4

28 POINTS

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

3 x 10 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace

3 x 10 Mins @ 10K Pace

10 Mins CD @ Easy Pace

3-2-1 Km

28 POINTS

1600 - 400s - 200s

28 POINTS

10 Mins & 60s

29 POINTS

1km & 200s x 6

30 POINTS

7 x 1km Reps

  • Z5
31 POINTS

2km WU

7 x 1km (75 Secs Rest)

2km CD

1200m x 6

32 POINTS

5 Mile Tempo (10k)

33 POINTS

5 x 1 Mile Reps (10k)

34 POINTS

8 x 1km

34 POINTS

40 Mins 10k Tempo

34 POINTS

5K On/Off

36 POINTS

2km WU

1km

1km

x 5

2km CD

10 x 800 Metre Reps

36 POINTS

3-2-1 Miles (10K)

37 POINTS

2km & 400s

38 POINTS

2km WU

2km (120s Rest)

5 x 400m (45s)

3 Min Rest

2km

5 x 400m (45s)

2km CD

2 x 5km

39 POINTS

5 x 1km & 10 x 400m

42 POINTS

5km x3 Progression

40 POINTS

5km Easy

5km @ MP

5km @ 10K Pace

2km CD

4-3-2-1km (10K)

40 POINTS

9 x 1km Reps

40 POINTS

10 x 1km Reps

41 POINTS

1km & 200s x 8

41 POINTS

5 x 2km

41 POINTS

6 x 1 Mile Reps

42 POINTS