I think I basically understand the workouts and pacing, but how often are the interval workouts, when are recovery days, and when are long runs?
By what I understand, a 4:30 miler would do 5 workouts:
8*200m in 0:30 w/ 120 seconds rest.
4*400m in 1:04 w/ 120 seconds rest.
6*600m in 1:42 w/ 120 seconds rest.
6*1000 in 3:00 w/ 90 seconds rest.
4*Miles in 5:04 w/ 90 seconds rest.
My question is how does this fit into a workout plan? Could someone write me out an example week or cycle? Is it just do a workout every other day with an easy day in between for recovery? Is there even a long run or any steady state or tempo work?