eurodonkey wrote:
Look at Jakob Ingebritsen's training, work at tempo of lactate threshold effort most days (lots of 4 x 4minutes) and one hard 1500-pace session at the weekend. Look at Klaas Lok's Easy Interval Method (cranking out 1ks quite often, at your one hour pace), using which Dan King cranked out an M60 world mile record of 4:51 in August (in Socal).
I got insertional Achilles tendonitis in mid-September and had to change my usual training since my Achilles problems were aggravated by mileage and anything faster than 1500m pace.
So I decided to make lemonade out of life's lemons and went on a high-altitude vacation to southwest Colorado. I stayed at 7000'-9600' for a few nights, didn't run a single step for 6 days, and got heel lifts to take the strain off my Achilles.
After that, I looked at what you suggested and did a modified version of the Easy Interval Method. It seems to work (at least for now). Recent training:
Sat (10/9) - solo 5000m time trial in 19:36.2 (PR)
Sun (10/10) - 12x400
Mon (10/11) - 6x1100
Tues (10/12) - 16x200
Wed (10/13) - 12x400
Thurs (10/14) - off
Fri (10/15) - 6x1100
Sat (10/16) - solo 2 mile time trial in 11:53.2 (PR, splits were 3:41 at 1000m, 7:27 at 2000m, 8:57 at 2400m, 10:30 at 2819m, and 11:53 at 3219m)
To avoid the temptation of running the intervals too fast, I left the stopwatch at home and didn't time either the intervals or the rest periods. But if I had to guess, the 200s were done at or a bit slower than 5:30/mile pace, the 400s were done at or a bit faster than 6:00/mile pace, and the 1100s were done between 6:20 and 6:30/mile pace. Rest periods consisted of slow backward walking to get the eccentric calf drops done to a parallel surface. I'd estimate the rest periods to be 45"-50" for the 200s, 60"-75" for the 400s, and around 3 minutes for the 1100s.