800m
- 2 sets of 5 x 300m in 39" (rec. 1' between tests, 4' between sets)
- 4 x 400 in 51" rec. 5' / 6'
- 3 x 600 in 1'17" rec. 6' / 8'
- 1000 in 2'17" + 400 in 51" + 200 in 24"5, rec. 8'
1500m
- 2 sets of 8 x 300m in 40" (rec. 45" between tests, 4' between sets)
- 8 x 400 in 56" rec. 2'
- 5 x 600 in 1'24" rec. 3' / 4'
- 3 x 1000 in 2'20" rec. 6' / 8'
- 2000 in 4'55" + 1000 in 2'22" + 600 in 1'24", rec. 6'
5000m
- 15 x 400 in 60" rec. 45"
- 10 x 600 in 1'30" / 1'32" rec. 1'30" / 2'
- 6 x 1000 in 2'32" / 2'36" rec. 2' / 3'
- 3 x 2000 in 5'15" / 5'20" rec. 3' / 4'
- 3000 in 8' + 2000 in 5'15" + 1000 in 2'32", rec. 5' / 6'
10000m
- 15 x 600 in 1'33" / 1'35" rec. 1'30"
- 10 x 1000 in 2'36" / 2'38" rec. 1'30" / 2'
- 4 x 2000 in 5'15" + 1 x 1000 in 2'30" rec. 4'
- 3000 in 8' + 2 x 2000 in 5'20" + 4 x 1000 in 2'38", rec. 3' between 3000 / 2000, 2' between 2000, 1'30" between 1000
HM
- 7 x 2000 in 5'35"/ 5'40" rec. 400m in 2'
- 5 x 3000 in 8'25" rec. 1000m in 3'15" / 3'20"
- 3 x 5000 in 14'15" rec. 1000m in 3'20"
- 15 km long continuous run at 102 % HMP
- 25 km long continuous run at 97% HMP
MARATHON
- 6 x 4000 in 11'40" rec. 1000m in 3'20" (29 km)
- 5 x 5000 in 14'40" rec. 1000m in 3'20" (29 km)
- 4 x 6000 in 17'40" rec. 1000m in 3'20" (27 km)
- 4 x 7000 in 21' rec. 1000m in 3'15" (23 km)
- 5 x 2000 in 5'40" inside a long run of 35 km at pace of 3'15"
- 25 km long continuous run at 102% of MP
- 30 km long continuous run at MP
- 35 km long continuous run at 97% of MP
- 40 km long continuous run at 92% of MP