8 x 200 Metres

  • Z7
10 POINTS

1km WU

8 x 200 Metres (60s Rest)

1km CD

10 x 200 Metres

  • Z7
15 POINTS

10 Mins WU

12 x 200 Meters (60s Rest)

10 Mins CD

7 x 300 Metres

  • Z7
16 POINTS

10 Mins WU

7 x 300 Metres (90s Rest)

10 Mins CD

6 x 400 Metres

  • Z7
17 POINTS

10 Mins WU

6 x 400m (90s Rest)

10 Mins CD

12 x 200 Metres

17 POINTS

2km WU

12 x 200m (60s Rest)

2km CD

20 x 30 Second Intervals

18 POINTS

10 Mins WU

30 Seconds Fast

30 Seconds Easy

x 20

10 Mins CD

16 x 200 Metres

20 POINTS

2km WU

16 x 200m (60s Rest)

2km CD

8 x 400 Metre Reps

20 POINTS

2km WU

8 x 400m (60-90s Rest)

2km CD

5-5-3-3-2-1 Mins

20 POINTS

10 Mins WU

2 x 5 Mins (120s Rest)

2 x 3 Mins (90s)

1 x 2 Mins (90s)

1 x 1 Min

10 Mins CD

800x2 400x3 200x3

21 POINTS

2km WU

2 x 800m (120s Rest)

3 x 400m (60-90s)

3 x 200m (60s)

2km CD

Parkrun 1st Half Challenge

21 POINTS

2km WU

2.5km Fast

2.5km CD

4 x 1km

22 POINTS

2km WU

4 x 1km (120s Rest)

2km CD

5 x 4 Mins

  • Z6
22 POINTS

10 Mins WU

5 x 4 Mins (90s Rest)

10 Mins CD

4 x 5 Minutes

22 POINTS

10 Mins WU

4 x 5 Mins (120s Rest)

10 Mins CD

6 x 400s & 200s

22 POINTS

2km WU

6 x 400m (90s Rest)

6 x 200m (60s)

2km CD

4-3-2-1-1-2-3-4 Mins

23 POINTS

10 Mins WU

4 Mins (90s Rest)

3 Mins (90s)

2 Mins (90s)

1 Min (60s)

1 Min (60s)

2 Mins (90s)

3 Mins (90s)

4 Mins

10 Mins CD

7-5-4-3-2-1 Mins

24 POINTS

10 Mins WU

7 Mins (120s Rest)

5 Mins (120s)

4 Mins (120s)

3 Mins (90s)

2 Mins (90s)

1 Min

10 Mins CD

20 x 1 Minute Reps

  • Z7
24 POINTS

10 Mins WU

20 x 60 Secs (60s Rest)

10 Mins CD

10 x 2 Mins

24 POINTS

10 Mins WU

10 x 2 Mins (90s Rest)

10 Mins CD

Ramp Up 4-3-2-1

24 POINTS

10 Mins WU

1 x 4 Mins (90s Rest)

2 x 3 Mins (90s)

3 x 2 Mins (90s)

4 x 1 Mins (60s)

10 Mins CD

10 x 400 Metre Reps

24 POINTS

10 Mins WU

10 x 400m (90s Rest)

10 Mins CD

4-3-2-1-30s

24 POINTS

10 Mins WU

4 Mins (120s Rest)

3 Mins (90s)

2 Mins (90s)

1 Min (60s)

30 Secs (60s)

4 Mins (120s)

3 Mins (90s)

2 Mins (90s)

1 Min (60s)

30 Secs (60s)

10 Mins CD

20 x 200 Metres

24 POINTS

10 Mins WU

20 x 200m (60s Rest)

10 Mins CD

6 x 4 Mins

25 POINTS

10 Mins WU

6 x 4 Mins (120s Rest)

10 Mins CD

800-400-200 x 3

25 POINTS

2km WU

800m (120s Rest)

400m (90s)

200m (60s)

x 3

2km CD

8 x 3 Mins

25 POINTS

10 Mins WU

8 x 3 Mins (90s Rest)

10 Mins CD

7 x 400s & 200s

25 POINTS

2km WU

7 x 400m (90s Rest)

7 x 200m (60s)

2km CD

100-200-400-800x3

26 POINTS

10 Mins WU

100 Metres (60s Rest)

200 Metres (60s)

400 Metres (90s)

800 Metres (120s)

x 3

10 Mins CD

5k Race

30 POINTS

2km WU

8 x 100m Strides

5k Race

2km CD

5k Race

26 POINTS

2km WU

5k Race

2km CD

parkrun

  • Z6
26 POINTS

10 Mins WU

parkrun

10 Mins CD

5 x 1km

26 POINTS

8 Mins & 60s

  • Z6
  • Z7
26 POINTS

10 Mins WU

8 Mins (120s Rest)

8 x 60 Seconds (60s)

8 Mins

10 Mins CD

8 4s & 2s

26 POINTS

10 Mins WU

1 x 8 Min (120 Seconds Rest)

2 x 4 Mins (120s)

4 x 2 mins (90s)

10 Mins CD

200-400-800-1600-800-400-200

26 POINTS

5-5-5-2-2-2-2-2

  • Z6
  • Z7
27 POINTS

10 Mins WU

3 x 5 Mins (120 Sec Rest)

5 x 2 Mins (90s)

10 Mins CD

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

Club Intervals

  • Z5
  • Z6
28 POINTS

10 Mins WU

Main Session

10 Mins CD

8 x 2 Mins & 1 Mins

28 POINTS

Hills Pyramid

28 POINTS

10 Mins WU

40 Mins Hills

10 Mins CD

12 x 400 Metre Reps

28 POINTS

8 x 400s & 200s 💨

28 POINTS

8-6-6-4-4

28 POINTS

10 Mins WU

8 Mins (120s Rest)

6 Mins (120s)

6 Mins (120s)

4 Mins (120s)

4 Mins (120s)

10 Mins CD

6 x 800 Metre Reps

28 POINTS

4-6-8-6-4 Pyramid

28 POINTS

24 x 200 Metres

28 POINTS

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

Track Ramp Up

29 POINTS

parkrun & Strides

30 POINTS

10 Mins WU

8 x 20 Seconds Strides

parkrun

10 Mins CD

6 x 1km Reps (5k)

  • Z5
30 POINTS

5-4-3-2-1-1-2-3-4-5

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

5-5-10x1-5-5

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

30 POINTS

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

2 - 1.5 - 0.5 Miles

31 POINTS

800s/400s/200s

31 POINTS

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

10 x 400s & 200s

33 POINTS

5 x 1 Mile Reps

38 POINTS

16 x 400 Metre Reps

35 POINTS

8 x 800 Metre Reps

35 POINTS

Dover Intervals

40 POINTS

4 Miles WU @ Easy Pace

Intervals as per group

4 Miles CD Easy Pace