ukathleticscoach wrote:
'I am surprised that you all think that 3 min is long rest.'
You are living in the past, sessions like 4 x 1 mile with 90 second recovery are more what you need
'Daniels more or less advocates a 1:1 work:relief ratio,'
Do you really think elite runners are following this Daniels stuff. Have you ever hear Canova mention this crock?! Used to do your session well under 3 but was only running 16 for 5km. (I was struggling to crack 60 for 400m as well so it will be even further out for someone fast)
That was over 20 yrs ago and we didn't know any better. The recoveries are too long, you don't get 15 mins off in the race for a cup of tea!
We had always taught that the rest period is inverse of the relative intensity of the interval.
Pace work = shorter rest, threshhold work = longer rest.