5000m s/m 23 5 min rest 6x 500m s/m 26

4000m s/m 24 1.46 4 mins rest 10x 400m s/m 27 1.39

10x 300m s/m 28

S/m 20

4000m etc

S/m 20 warm up for chest

4500m s/m 23 warm up for squats

2000m s/m 20 2.30 rest 8 x 500m s/m 30 target 1.35

4000m .......etc

S/m 21

S/m 25 mixed sprint session

300m x 10 1 min rest s/m 28

S/m 21 warm up for sprints

Warm up for bench press

S/m 23 warm up for squats

5000m s/m 24 sub 1.46✔️ 5 min rest 4x 500 s/m 27 sub 1.40✔️

S/m 20 for 10 mins 21 and 22

4000m etc ......

S/m 22

4000m s/m 24 10x 400m s/m27

10x 300m warm up for bench press

S/m 20

10x 400 s/m 26

S/m 22 warm up for squats

S/m 22