1k w/u
Tabata intervals 8 rounds 20 on, 10 sec off 3 sets
500m between <2:30 rate
c/d

1k w/u
15 x 1' on 1' off
c/d

1k w/u
6 x 500m, 30 sec rest (24,24,26,26,24,24)
c/d

3 x 100m, 20 sec rest

1k w/u
10 x 12 cal on/ 20 sec off
4 x 2:30 on/off 20, 22, 24, 26
c/d

1x - #43, 275 k/yr

3 x 5' easy, 3' moderate, 1' hard
c/d

1k w/u
1 on/off up to 30 on/off

55' total: 5'@22, 10'@24, 15' @26, 10' @24, 5'@22
2' rest between ea

1k w/u
2 x 10' with 1' rest
c/d

2k w/u
2 x 500 >30spm
2k c/d

w/u 1k
4 x 750m/1' rest
c/d

1k w/u, 5k @ 24-26, c/d

1 x #42, 268k/yr

1k w/u and c/d, 6 x 500m (22,24,26,28,30,32) 1' rest

2x

1x -#41, 259k/yr

1x -#40, 253k/yr

1x -#39, 247k/yr

1x -7k- #38, 239k/yr

1x -6k -#37, 232k/yr

1x - 6k - #36, 226k/yr

2 x 19'
4'@22, 3'@24, 2'@26, 1'@28, 2' @26, 3'@24, 4'@22

1x -7k -#35, 220k/yr

1x -6k-#34, 213k/yr