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Some example sessions:


4 mile tempo (5:00/mile), 4 x 1000m (2:50), 2 x 300m (41), 2 x 400 (56), 600 (1:21)

400 (59), 800 (1:58), 1200 (2:57), 2 x 200 (26), 2 x 300 (38), 400 (50.5)

The Michigan - 1,600m @ 10km pace – 2km tempo – 1,200m @ 5km pace – 2km tempo – 800m @ 3k pace – 2km tempo – 400m all out… Nick has run it with the following splits: 1600m – 4.20, 1200m – 3.13, 800 – 1.58, 400 – 52

200 (26), 1,000 (2:27), 400 (58), 6 x 200 (29)

3 mile tempo (14:10), 7 x 300 (42)

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