3km @ MP & 3km @ HMP x 2

39 POINTS

2km WU

3km @ MP

3km @ HMP

3km @ MP

3km @ HMP

2km CD

40 Mins 10K Tempo

36 POINTS

10 Mins WU

40 Mins @ 10k Pace

10 Mins CD

30 Mins HM Tempo

  • Z5
28 POINTS

10 Mins WU

30 Mins @ 10k Pace

10 Mins CD

20 Mins HM Tempo

18 POINTS

10 Mins WU @ Easy Pace

20 Mins @ Half Marathon

10 Mins CD Easy Pace

20 Mins HM Tempo

18 POINTS

30 Min Tempo (HM)

  • Z4
24 POINTS

10 Mins WU

30 Mins

10 Mins CD

3-2-2-1 x 3

24 POINTS

Half Taper Session

25 POINTS

HM Timed Taper

25 POINTS

10 Mins WU @ Easy Pace

2 x 12 Mins @ HM Pace

5 x 1 Min @ 3k Pace

10 Mins CD @ Easy Pace

8-8-6-8 Mins

26 POINTS

3 x 10 Mins @ HM Pace

26 POINTS

7k HM Tempo

27 POINTS

2km WU @ Easy Pace

7km @ HM Pace

2km CD @ Easy Pace

HM/Marathon 5 Mile Tempo

27 POINTS

12 Mins & 2 Mins (HM)

28 POINTS

5 Mile HM Tempo

29 POINTS

4 x 2km

30 POINTS

2km WU @ Easy Pace

4 x 2km @ HM Pace*

2km CD @ Easy Pace

Half/Mararathon Tempo

33 POINTS

1 Mile WU

3 Miles @ MP

3 Miles @ HMP

1 Mile CD

Half/Marathon 10K Tempo

33 POINTS

2km WU

5km @ MP

5km @ Half MP

2km CD

45 Mins HM Tempo

33 POINTS

2 x 4km @ HM Pace

33 POINTS

6 Mile Tempo (HM)

34 POINTS

10K Tempo (HM)

36 POINTS

2km WU

10K @ HM Pace

2km CD

5 x 1 Mile On/Off

36 POINTS

4-3-2-1km (HM)

36 POINTS

50 Mins HM Tempo

36 POINTS

3-2-1 Miles HM

38 POINTS

5K Easy/HM/Marathon Pace

38 POINTS

5k @ Easy Pace

5k @ Marathon Pace

5k @ Half Marathon Pace

2k CD @ Easy Pace

3K & 800s

  • Z4
42 POINTS

60 Mins HM Tempo

42 POINTS

5km x 3 (Easy - 10K)

43 POINTS

5km/2x1km/5km HM

43 POINTS

2km WU @ Easy Pace

5km @ HM Pace

2 x 1km @ 10k Pace

5km @ HM Pace

2km CD @ Easy Pace

4 x 3km

  • Z4
45 POINTS

2km WU

3km @ HM Pace

1km Float

3km @ HM Pace

1km Float

3km @ HM Pace

1km Float

3km @ HM Pace

2km CD

6 x 1 Mile On/Off

  • Z4
46 POINTS

1 Mile WU @ Easy Pace

1 Mile @ Half Marathon Pace

1 Mile @ Easy Pace

x 6

70 Mins HM Tempo

48 POINTS

10 Mins WU @ Easy Pace

70 Mins @ HM Pace

10 Mins CD @ Easy Pace

4 x 2 Miles

50 POINTS

2 x 20 Mins @ MP & 1 x 20 @ HM

50 POINTS

10 Mins WU @ Easy Pace

20 Mins @ MP

20 Mins @ Easy Pace

20 Mins @ MP

20 Mins @ Easy Pace

20 Mins @ HM Pace

10 Mins CD @ Easy Pace

15 x 1km

51 POINTS

2km WU

15 x 1km (75s Rest)

2km CD

4-3-2 Miles

52 POINTS

7km HM Progression

52 POINTS

7km Easy

7km @ MP

7km @ HM Pace

3 x 3 Miles

53 POINTS

10 x 1 Mile Reps

53 POINTS

4 x 20 Mins HM

54 POINTS

10 Mins WU @ Easy Pace

20 Mins @ HM Pace*

x 4

10 Mins CD @ Easy Pace

5-4-3-2-1km

  • Z4
57 POINTS

3 x 5km

  • Z4
57 POINTS

2km WU

5km @ HM Pace

1km Easy

5km @ HM Pace

1km Easy

5km @ HM Pace

2km CD

30-25-20-10 @ HM Pace

57 POINTS

10 Mins WU @ Easy Pace

30 Mins @ HM Pace

25 Mins @ HM Pace

20 Mins @ HM Pace

10 Mins @ HM Pace

10 Mins CD @ Easy Pace

25-20-15-10 @ HM Pace

57 POINTS

10 Mins WU @ Easy Pace

25 Mins @ HM Pace

5 Mins @ Easy Pace

20 Mins @ HM Pace

5 Mins @ Easy Pace

15 Mins @ HM Pace

5 Mins @ Easy Pace

10 Mins @ HM Pace

10 Mins CD @ Easy Pace

3 x 30 Mins @ HM Pace

60 POINTS

10 Mins WU @ Easy Pace

30 Mins @ HM Pace

3 Min Walk Recovery

30 Mins @ HM Pace

3 Min Walk Recovery

30 Mins @ HM Pace

3 Min Walk Recovery

10 Mins CD @ Easy Pace

3 x 20 Mins M/HM Pace

50 POINTS