For those more seasoned runners, after reading Brad Hudson's book, I am led to this question.
Without taking into account as to whether or not believes they are speed oriented versus fatigue resistance oriented; what approach do many of you more experienced folk take. As an example, would wou start with say:
A) 200m (goal pace) / 200 recovery and then gradually modulate the volume as you then lengthen to 300/200, 400/200, 600/200 - up to the ex. 5x1000/200, but all of the while keeping the same pace.
B) Or have those of you had a better experience doing the total volume workout of 5x1000/200 at today's pace and then trying to work on speeding up the pace.
It would seem as if A would be better for ingraining the neural coordination for those speeds better from day 1. But this non-college, non-elite 17:45 - 18:24 min 5K runner doesn't really know. I've heard the saying that you can't have speed endurance if you first don't have the speed (and perhaps it could be the same vice-versa),and it would seem logical that the specific pace for the goal pace won't just magically appear without considerable time paid to it.
Would this be a feasible option, if the second hard workout of the week was done by feel. For instance doing LT/half-marathon pace work as the second workout. Perhaps doing it in a fartlek form and allowing it to work down as a by-product of the improvements from the first hard workout.
Suggestions