Short Interval (SI)
8 – 12 x :45sec ON, :45sec OFF or until pace/form deteriorates

Long Interval (LI)
4 -6 x 800m, recover 3min or until pace/form deteriorates

Tempo / Time Trail ( T / TT)
6M @ RPE of 6-7, record average pace

Aerobic Effort (AE)
Relay                 3M
1/2 Marathon      7M
Marathon            10M 

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