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10pts | 8 x 200 Metres
10 POINTS
1km WU @ Easy Pace
8 x 200 Metres @ Target
1km CD @ Easy Pace
15pts | 10 x 200 Metres
15 POINTS
10 Mins WU @ Easy Pace
12 x 200 Metres @ Target Pace*
10 Mins CD @ Easy Pace
16pts | 7 x 300 Metres
16 POINTS
10 Mins WU @ Easy Pace
7 x 300 Metres*
10 Mins CD @ Easy Pace
17pts | 6 x 400
17 POINTS
10 Mins WU @ Easy Pace
6 x 400 Metres @ Target Time
10 Mins CD @ Easy Pace
17pts | 12 x 200
17 POINTS
18pts | 20 x 30 Second Intervals
18 POINTS
10 Mins WU @ Easy Pace
30 Seconds @ < 3k Pace
30 Seconds @ Easy Pace
x 20
10 Mins CD@ Easy Pace
20pts | 16 x 200
20 POINTS
20pts | 8 x 400
20 POINTS
20pts | 5-5-3-3-2-1 Mins
20 POINTS
21pts | 800×2 400×3 200×3
21 POINTS
2km WU @ Easy Pace
2 x 800m @ Target
3 x 400m @ Target
3 x 200m @ Target
2km CD @ Easy Pace
21pts | Parkrun 1st Half Challenge
21 POINTS
22pts | 4 x 1km
22 POINTS
22pts | 5 x 4 Mins
22 POINTS
22pts | 4 x 5 Minutes
22 POINTS
22pts | 6 x 400s & 200s
22 POINTS
23pts | 4-3-2-1-1-2-3-4 Mins
23 POINTS
10 Mins WU @ Easy Pace
4 Mins @ 5K Pace
3 Mins @ 5K Pace
2 Mins @ 3K Pace
1 Min @ 3K Pace
1 Min @ 3K Pace
2 Mins @ 3K Pace
3 Mins @ 5K Pace
4 Mins @ 5K Pace
10 Mins CD @ Easy Pace
23pts | 7-5-4-3-2-1 Mins
23 POINTS
24pts | 20 x 1 Minute Reps
24 POINTS
24pts | 10 x 2 Mins
24 POINTS
24pts | Ramp Up 4-3-2-1
24 POINTS
24pts | 10 x 400
24 POINTS
24pts | 4-3-2-1-30s
24 POINTS
24pts | 20 x 200
24 POINTS
25pts | 6 x 4 Mins
25 POINTS
25pts | 800-400-200 x 3
25 POINTS
2km WU @ Easy Pace
800m at Target
400m at Target
200m at Target
800m at Target
400m at Target
200m at Target
800m at Target
400m at Target
200m at Target
2km CD @ Easy Pace
25pts | 8 x 3 Mins
25 POINTS
25pts | 7 x 400s & 200s
25 POINTS
26pts | 100-200-400-800×3
26 POINTS
10 Mins WU @ Easy Pace
100 Metres
200 Metres @ Target
400 Metres @ Target
800 Metres @ Target
x 3
10 Mins CD @ Easy Pace
30pts | 5K Race/Strides
30 POINTS
2km WU @ Easy Pace
8 x 100m Strides
5k @ 5K Pace
2km CD @ Easy Pace
26pts | 5K Race
26 POINTS
2km WU @ Easy Pace
5k @ 5K Pace
2km CD @ Easy Pace
26pts | parkrun
26 POINTS
10 Mins WU @ Easy Pace
parkrun @ 5km Pace
10 Mins CD @ Easy Pace
26pts | 5 x 1km
26 POINTS
26pts | 8 Mins & 60s
26 POINTS
10 Mins WU @ Easy Pace
8 Mins @ 5K Pace
8 x 60 Seconds @ <3k Pace
8 Mins @ 5K Pace
10 Mins CD @ Easy Pace
26pts | 8 4s and 2s
26 POINTS
10 Mins WU @ Easy Pace
1 x 8 Min @ 5k Pace
150 Secs Recovery
2 x 4 Mins @ 5k Pace
120s Recoveries
4 x 2 mins @ 3k Pace
90s Recoveries
10 Mins CD @ Easy Pace
26pts | 200-400-800-1600-800-400-200
26 POINTS
27pts | 5-5-5-2-2-2-2-2
27 POINTS
10 Mins WU @ Easy Pace
3 x 5 Mins @ 5K Pace*
5 x 2 Mins @ <3K Pace*
10 Mins CD @ Easy Pace
27pts | 15 Mins & 5-4-3-2-1
27 POINTS
10 Mins WU @ Easy Pace
15 Mins @ HM Pace
5 Mins @ 5K Pace
4 Mins @ 5K Pace
3 Mins @ 5K Pace
2 Mins @ 5K Pace
1 Min @ 3K Pace
10 Mins CD @ Easy Pace
28pts | Club Intervals
28 POINTS
10 Mins WU @ Easy Pace
Main Session
10 Mins CD @ Easy Pace
28pts | 8 x 2 Mins & 1 Mins
28 POINTS
28pts | Pyramid Hills
28 POINTS
10 Mins WU @ Easy Pace
40 Mins Hill Pyramids
10 Mins CD @ Easy Pace
28pts | 12 x 400
28 POINTS
28pts | 8 x 400s & 200s
28 POINTS
28pts | 8-6-6-4-4
28 POINTS
10 Mins WU @ Easy Pace
8 Mins @ 10K Pace
6 Mins @ 5K Pace
6 Mins @ 5K Pace
4 Mins @ 5k Pace
4 Mins @ 5k Pace
10 Mins CD @ Easy Pace
28pts | 6 x 800
28 POINTS
28pts | 4-6-8-6-4 Mins
28 POINTS
28pts | 24 x 200 Metres
28 POINTS
29pts | 3 x 1km, 4 x 400s/200s
29 POINTS
2km WU @ Easy Pace
3 x 1km @ 5k Pace
4 x 400s @ Target Pace
4 x 200s @ Target Pace
2km CD @ Easy Pace
29pts | 3km-2km-1km
29 POINTS
29pts | Track Ramp Up
29 POINTS
30pts | parkrun & Strides
30 POINTS
10 Mins WU @ Easy Pace
8 x 100 metre Strides
parkrun @ 5km Pace
10 Mins CD @ Easy Pace
30pts | 6 x 1km @ 5k Pace
30 POINTS
30pts | 5-4-3-2-1-1-2-3-4-5 Mins
30 POINTS
10 Mins WU @ Easy Pace
5 Mins @ 5K Pace
4 Mins @ 5k Pace
3 Mins @ 5K Pace
2 Mins @ 5K Pace
1 Min @ 3K Pace
1 Min @ 3K Pace
2 Mins @ 5K Pace
3 Mins @ 5K Pace
4 Mins @ 5k Pace
5 Mins @ 5K Pace
10 Mins CD @ Easy Pace
30pts | 5-5-10×1-5-5
30 POINTS
10 Mins WU @ Easy Pace
5 Mins @ 10K Pace
5 Mins @ 5K Pace
10 x 1 Mins @ 3K Pace
5 Mins @ 10k Pace
5 Mins @ 5K Pace
10 Mins CD @ Easy Pace
30pts | HY Track Session
30 POINTS
31pts | 6-4-3-2-2-3-4-6 Mins
31 POINTS
10 Mins WU @ Easy Pace
6 Mins @ 5K Pace
4 Mins @ 5K Pace
3 Mins @ 3k Pace
2 Mins @ 3K Pace
2 Mins @ 3K Pace
3 Mins @ 3k Pace
4 Mins @ 5K Pace
6 Mins @ 5K Pace
10 Mins CD @ Easy Pace
31pts | 2-1.5-0.5 Miles
31 POINTS
31pts | 800s/400s/200s
31 POINTS
31pts | 8-3-3-2-3-3-8 Mins
31 POINTS
10 Mins WU @ Easy Pace
8 Mins @ 5K Pace
3 Mins @ 3K Pace
3 Mins @ 3K Pace
2 Mins @ 3K Pace
3 Mins @ 3K Pace
3 Mins @ 3K Pace
8 Mins @ 5K Pace
10 Mins CD @ Easy Pace
33pts | 10 x 400s & 200s
33 POINTS
34pts | 5 x 1 Mile @ 5K Pace
38 POINTS
35pts | 16 x 400
35 POINTS
35pts | 8 x 800
35 POINTS
40pts | Dover Intervals
40 POINTS
4 Miles WU @ Easy Pace
Intervals as per group
4 Miles CD Easy Pace
