Sprints and Race Pace

3x750m
Back and Abs

30 secs at 165 – 30 secs rest
30 secs at 182 – 30 secs rest
30 secs at 200 – 30 secs rest
30 secs at 220 – 30 secs rest
30 secs at 242 – 30 secs rest
30 secs at 266 – 30 secs rest
30 secs at 293 – 30 secs rest
30 secs at 322 – 30 secs rest



Not two bad




Pyramid

1 min on 1min off
2 min on 2 min off
3 min on 3 min off
2 min on 2 min off
1 min on 1 min off

All at or under 2k time