run

3x100m (24s pace)

200m, 400m, 800m, 1.6km (all at 24s/100m pace)

Time: 22s, 24s, 24s, 48s (24s pace), 1:38 (24-25s pace), 3:18 (25s pace), 7:10 (1st half 3:29, 2nd half 3:41, ~26-27s pace)

run

4x100m (24s pace), slow 100m jog recovery between sets

9x300m (72s pace), 100m recovery jog in 1:18, go again at 2:30 mark

Time: all sets within 72s except 3rd set (74s)

run

3 x 100m (25s pace), slow 100m jog recovery between sets

3 x 1km (4:20 pace), go again at 7-minute mark

2 x 200m, 2 x 100m, 1 x 200m (21s pace), slower 100m jog recovery between sets

Time: 25s, 25s, 25s, 4:24, 4:25, 4:21, 40s, 42s, 18s, 19s, 39s 

run

16 x 200m (50s pace), 100m recovery jog in 1 minute, go again at 1:50 mark.

Time: all sets within 50s.

run

4 x 100m (25s pace), slow 100m jog recovery between sets

3 x 1km (4:20 pace), go again at 7-minute mark

4 x 100m (21s pace), slower 100m jog recovery between sets

Time: 26s, 25s, 25s, 24s, 4:21, 4:18, 4:26 (rest till 8-min mark), 20s, 20s, 19s, 19s