Short Interval (SI)
8 – 12 x  200m, recover 1:00 until form/pace deteriorates

Long Interval (LI)
4 – 6 x 6:00 on, 2:30 off until form/pace deteriorates

Tempo / Time Trail ( T / TT)
Max distance in 30:00

Aerobic Effort (AE)
All AE effors to be done at an RPE of 4 or lower.

Relay 6M
1/2 Marathon 11M
Marathon 18M