ICE Intervals/Tempos: 15 laps warm up, 2 x 2 laps BU, 4 x 6 laps {4 laps} - #’s 1 and 3: tempos, #’s 2 and 4: progressive, warm down.

ICE Short Tempos: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x 50m SS, 2 x 1 lap SS, 6-5-4-3-5 laps tempos, starts time permitting, 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 Intervals: 15 laps warm up, 2 x 200m BU, 2 x 50m CS, 8-6-5-6-8 laps @ 12.5"-13" {6-5-4-5-6 laps @ 14" for group 2), starts (time permitting), 15 laps warm down.

ICE October 4 Short Tempos: 15 laps warm up, 2x 2 laps BU, 2 x 50m CS, 2 X 1 lap SS, 6-5-4-3 laps tempos, warm down.