Long Interval (LI)

Run : 1.5M, 1, 800m, 400m, Recover 1:1

Short Interval (SI)

Run : 12 – 24 x 100m, Recover :60s

Tempo (T)

Run : 4M at last week’s Tempo pace.

Aerobic Effort  (AE)

Run :

Relay : 5M @ 3 – 4 RPE

1/2 Marathon : 6M @ 3 – 4 RPE

Marathon : 9M @ 3 – 4 RPE