some variation in training please wrote:
I know the ingebrigtsens do this, but as part of a double threshold day. But I was thinking if it still would have some value as a stand alone session, instead of doing a 20-25min tempo run or 5x 1mile at threshold pace.
I have noticed that by splitting the workout into shorter reps with short rest you can usually cover a longer distance at a much faster pace (than threshold pace) but with the same felling or the same effort of a threshold session.
So would there be worth implementing this workout, and if so it would be best to put it after or before the longet continuous (and therefore slower) stuff?
Sure, it gives basically the same regardless if you do it as part of double day or not. It is Threshold/Tempo effort and with the short rest you will get a break that somehow makes an almost continuous session feel less hard. Jakob does either 60/25 (which is 400m for him) or he does 90/30 where he closes in on 3k pace for him. He is still below his Lactate target.
20s will slow you slightly down in comparison, but be enough to feel ready. You have to control the effort of the 400s and I guess they will end up going 15s/mile faster than your true continuous threshold or tempo target pace. If you have a lactate meter it is easy, if not you need to try this out some times or have great feel for the tempo effort to aim for.
It shall NOT be hard and you should be able to do 5 more easily at the end, maybe even 10 if this is below threshold.