Short Interval (SI)

10 – 16 x 100m, recover :30s until form/pace deteriorates

Long Interval (LI)

4 – 6 x 6:00 on, 3:00 off until form/pace deteriorates

Tempo / Time Trail ( T / TT)

10k @ 85% RPE

Aerobic Effort (AE)

 

All AE to be done at an RPE of 4 or less.

Relay 5M
1/2 Marathon  10M
Marathon 16M