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39pts | 3km MP/3km HMP x 2 | Z4
39 POINTS
2km WU
3km @ MP
3km @ HMP
3km @ MP
3km @ HMP
2km CD
28pts | 30 Mins Tempo | Z5
28 POINTS
10 Mins WU
30 Mins @ 10k Pace
10 Mins CD
18pts | 20 Mins Tempo (HM)
18 POINTS
10 Mins WU @ Easy Pace
20 Mins @ Half Marathon
10 Mins CD Easy Pace
18pts | 20 Mins Tempo (HM)
18 POINTS
24pts | 30 Mins Tempo | Z4
24 POINTS
10 Mins WU
30 Mins
10 Mins CD
24pts | 3-2-2-1 x 3
24 POINTS
25pts | Taper Session Kms (HM)
25 POINTS
25pts | Timed Taper (HM)
25 POINTS
10 Mins WU @ Easy Pace
2 x 12 Mins @ HM Pace
5 x 1 Min @ 3k Pace
10 Mins CD @ Easy Pace
26pts | 8-8-6-8 Mins (HM)
26 POINTS
26pts | 3 x 10 Mins (HM)
26 POINTS
27pts | 7km HM Tempo
27 POINTS
2km WU @ Easy Pace
7km @ HM Pace
2km CD @ Easy Pace
27pts | HM/Marathon 5 Mile Tempo
27 POINTS
28pts | 12 Mins & 2 Mins
28 POINTS
29pts | 5 Miles Tempo (HM)
29 POINTS
30pts | 4 x 2km (HM)
30 POINTS
2km WU @ Easy Pace
4 x 2km @ HM Pace*
2km CD @ Easy Pace
33pts | HM/Marathon 6 Miles | Z4
33 POINTS
1 Mile WU
3 Miles @ MP
3 Miles @ HMP
1 Mile CD
33pts | Marathon/HM 10km | Z3/Z4
33 POINTS
2km WU
5km @ MP
5km @ Half MP
2km CD
33pts | 45 Mins @ HM Pace
33 POINTS
33pts | 2 x 4km (HM)
33 POINTS
34pts | 6 Mile @ HM Pace
34 POINTS
36pts | 10K @ HM Pace | Z4
36 POINTS
2km WU
10K @ HM Pace
2km CD
36pts | 5 x 1 Mile On/Off @ HM Pace
36 POINTS
36pts | 4-3-2-1km @ HM Pace
36 POINTS
36pts | 50 Mins @ HM Pace
36 POINTS
38pts | 3-2-1 Miles @ HM Pace
38 POINTS
38pts | 5K Easy/HM/Marathon Pace (HM)
38 POINTS
5k @ Easy Pace
5k @ Marathon Pace
5k @ Half Marathon Pace
2k CD @ Easy Pace
42pts | 3K & 800s
42 POINTS
42pts | 60 Mins @ HM Pace
42 POINTS
43pts | 5km x 3/Easy–10K (HM)
43 POINTS
43pts | 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
45pts | 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
46pts | 6 x 1 Mile On/Off (HM)
46 POINTS
1 Mile WU @ Easy Pace
1 Mile @ Half Marathon Pace
1 Mile @ Easy Pace
x 6
48pts | 70 Mins @ HM Pace
48 POINTS
10 Mins WU @ Easy Pace
70 Mins @ HM Pace
10 Mins CD @ Easy Pace
50pts | 4 x 2 Miles (HM)
50 POINTS
50pts | 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
51pts | 15 x 1km | Z4
51 POINTS
2km WU
15 x 1km (75s Rest)
2km CD
52pts | 4-3-2 Miles (HM)
52 POINTS
52pts | 7km Progression (HM)
52 POINTS
53pts | 3 x 3 Miles (HM)
53 POINTS
53pts | 10 x 1 Mile (HM)
53 POINTS
54pts | 4 x 20 Mins @ HM Pace
54 POINTS
10 Mins WU @ Easy Pace
20 Mins @ HM Pace*
x 4
10 Mins CD @ Easy Pace
57pts | 5-4-3-2-1km (HM)
57 POINTS
54pts | 3 x 5km | Z4
57 POINTS
2km WU
5km @ HM Pace
1km Easy
5km @ HM Pace
1km Easy
5km @ HM Pace
2km CD
57pts | 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
57pts | 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
60pts | 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)
50 POINTS
