Half Marathon/Marathon Trainees - 10 – 20 minute warm-up, 4 X 800 with 1:30 RI, 10 minute cool-down

Maintenance - 10 - 20 minutes warm-up, 400m HARD X 4 (1st lap skipping, 2nd lap walking/arms pumping, 3rd lap high knees, land on toes, 4th lap heel kick, toe landing) followed by rest until 800 group returns, 10 minute cool-down

Strength Training - 10 - 20 minutes warm-up, Maintenance lap followed by:
Lap 1. 10 pushups
Lap 2. 20 squats
Lap 3. 20 lunges
Lap 4. 20 calf risers

Veg out workout - 10 - 20 minutes warm-up plus walk or run one entire lap hard, one entire lap easy. No stopping, please