"In my opinion the longer intervals are the key. I don't see the point of 100m runs other than for form. ( I do see the hill work sprints, but I have never done it so can't say if they worked) The example of the 6 guys workouts seems like a common mistake. You run 300's and 400's a couple seconds under race pace and feel good, so you think the race will feel easy. However, reality sets in at 500-600 and you tie up.
I like to have my 800 guys run about a 95% 1000m as the best indicator of where we are."
Who are u replying in this message? me?