Where Your Dreams Become Reality
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Poster: Daniels Disciple
Subject: RE: Interval workouts and pace determination
For T workouts the goal is to train very near lactate threshold. It takes some time to get there, so you could do 1000s, but a greater percentage of your work time is spent getting back up to speed and there is less time left to be working at the correct intensity.
You can certainly do less rest for I pace, the only restriction is that time must be less that work time. I like to start with a longer rest for the first I-pace workout and then decrease it as the season progresses. Eventually I'll be doing 4+ mins work and 3 mins rest.
If you want more specifics on the physiology, get the Daniels book. He covers it all pretty well.
These are just one set of parameters - designed by Daniels. I think they are good fundamental workouts. And good fundamental guidelines. There are lots of other good workouts and points of view. This is not the only one, but I think it is one of the easiest to understand and very effective.
Some runners can do 3 workouts per week, some can't. I'm not a high mileage runner, so I usually consider my long run as a hard workout even though it's not a high-intensity run. You need to figure out what works for you. That takes experimentation and introspection and self-awareness.
One of the fundamental things about improving as a runner is understanding why you are doing a particular workout and what training effect you expect it to produce.
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