5 rounds:
8000m/500m recovery

9 rounds: 1:40/0:20r (2:00r after fifth round)

Go increasingly faster in the final four intervals

30:00 cycled as:
2:00 fast / 2:00 moderate

3x 10:00/2:00r

30k zone 2

2x 10000m/2:00r

Aim for faster split in second interval

3x 2500m/2:00r

1 hour zone 2

15 rounds
1:00 fast / 1:00 moderate

6x 1000m/2:00r

4x 1500/2:00r

4 rounds:
5250m @ fast 1:00:00 pace
2:00 recovery
1:00r

30:00 zone 2

3 rounds:
3x 5:00 @ damper 5
3x 5:00 @ damper 4.5
3x 5:00 @ damper 5.5
No breaks

3 rounds:
5:00 fast
5:00 fast-moderate
2:00r

6x 1500m as fast as possible, followed by strength circuits

60:00 fast effort

60:00 zone 2

4 rounds:
10000m
3:00 recovery

5:00 fast / 5:00 recovery / 1:30r
4:00 fast / 4:00 recovery / 1:30r
3:00 fast / 3:00 recovery / 1:30r
2:00 fast / 2:00 recove…

10x 4:00/2:00r

3x 10:00/2:00r

30:00 piece