I've raced to a 2:33 on a hilly St. Louis course with Pfitz 70+/wk plan. I ran 2:30 on a flat Grand Rapids course on Kevin Beck's 'eggs in one basket plan' I'm an old man and have been reading Squires' "Speed with Endurance". Squires' book is okay, but I'm intrigued by his key workouts. They are in many ways much more appealing to me than Pfitz's LT and VO2 sessions or Beck's mile and half mile repeats sessions. I've looked for ways to include hills in either Beck or Pfitz and it just didn't work (mind you, this is over the course of three years trying these plans on their face, and then with modifications).
Has anyone followed Squires' plan (say, bronze level) with what you deemed good results? If so, how did you find the sessions working with one another? Did you find you could follow the days as outlined, or did you end up juggling some workouts around?
Curious to hear any experience.
cheers