What are some suggestions for recovery duration for the following workout:
6 x 1.5 miles @ 7:30 (5:00/mile pace)
(The goal is a 2:24 marathon in the fall...which is 5:30/pace. So this workout is essentially 1.5 mile repeats at 30s/mile faster than goal marathon pace.)
I've basically been maintaining 100-120 mpw w/weekly fartlek, tempo, and progression runs, and now am ready to replace one of these weekly workouts with a weekly long interval workout.
How much recovery is recommended?
Thanks!
P.S. I've chosen the 1.5 mile distance because I conveniently have a pond trail of that circumference near by......and I can't stand doing track workout during the summer.