1. Lexel (from Texel?), keep us posted.
2. This method was developed for 3-5-10k runners. Hence the focus on "reactivity" of the stride. It has been tweaked for (half) marathons, but it is best suited for 10k races or faster.
3. The intervals are definitely easier than traditional intervals. E.g. when I do 6x 1000m I run at marathon pace, not faster.
4. Frequent racing in the weekend is part of the method.
1. No and thanks for your interest. I will keep you guys updated.
2. I train for 5k and 10k. I did a 1k6 TT, as a 5k TT would be highly demanding for my age and i would need a few recovery days after that. So it would be a big disturbance for my training. Interestingly after a 1k6 TT i can usually train normally the next day.
3. Ok, your pace is fine.
4. Yes, but there is also a race imitations possible (page 78): e.g. a tempo run for 6-10km , with surges