ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets of 3 x 9 {7} laps, warm down.

ICE Fartlek: 15 laps, 2x2 laps BU, 2x50m CS, 2x10 {8} laps 2x12 laps {2x2 easy, 2 moderate, 2 fast}, 10 laps double corner, 15 laps warm down.

ICE Variable Intervals: 10 laps warm-up, 2 x 2 laps BU, 2 x 15 laps (3 x 1 lap slow, 3 laps medium, 1 lap fast), R6', 2 x 10 laps (2 x 1 lap slow, 3 laps medium, 1 lap fast), R6', warm down

ICE Endurance: 15 laps, 1 x 18 laps, R4’ (3 laps easy, 3 laps moderate, 3 laps hard, repeat), 2 x 12 laps, R4’ (2 laps easy, 2 laps moderate, 2 laps hard, repeat), relays, warm down.

ICE Endurance: 15 laps, 2 laps build up, 3 laps BU, 5’ laps, 4’ laps, 3’laps, 2’laps, relays, warm down.

ICE Fartlek: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x 50m SS, 2 x 1 lap SS, 2 x 6 (4) laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast), 15 laps warm down.

ICE Endurance: 15 laps, 1 x 18 laps, R4’ (3 laps easy, 3 laps moderate, 3 laps hard, repeat), 2 x 12 laps, R4’ (2 laps easy, 2 laps moderate, 2 laps hard, repeat), relays, warm down.

ICE Warm up – 2 man relay (3 x 3 laps), 3 x 200m BU, reaction drills, corner work, 2 x 5 min, R 4’, warm down.

ICE Endurance: Warm up, 3 x 200m BU, 4’-3’-2’-2’-3’-4’, R2’, 10 laps double circle on one corner, warm down.

ICE Endurance: 15 laps, 20 laps – last 10 backwards, 15 laps – deep squats start/end of each corner, 10 laps with double corner circle on one corner, 15 laps warm down

ICE Long Intervals: 15 laps warm up, 3 x 2 laps BU, reaction drills, 2 sets of 8-12-8 laps (HR 165-175), R2’-3’ between sets, warm down.

ICE Warm up - 2-man relay (3 x 3 laps), 3 x 200m BU, reaction drills, corner work, 2 x 5 min, R 4', warm down.