I normally do most of my faster training as fartleks, where pacing doesn't really exist. After a recent discussion with someone, I now understand the pacing benefits of doing intervals & reps on a track. My question is, how do you know what pace to do them at? From what I see here, it seems like several people are doing them too fast for what their race results show. I am a 3:00 marathoner w/ a 5K PR right around 17:00. What paces, and recoveries, would you recommend for the following intervals & reps?:
400:
800:
1,000:
Mile: