Daniels Running Formula 3rd Edition finally shipped last week! It's definitely different enough from the 2nd Edition to warrant buying a copy... lots and lots of training schedules for example. I'd strongly recommend it to every running, with the caveat that's it's not light reading.
After reading the book, I have a question about running at I (Interval) pace. In chapter 4, Daniels writes:
It should now be clear that a person can stress the aerobic system using a variety of workout durations that are between 3 and 5 minutes each, but the bouts can be shorter if the recovery time is kept short (less than the time at I pace in each recovery that follows).
He gives an example (Fig. 4-4) of a runner doing 10x400m with a 45 second recovery. Judging from the chart, this runner is doing the 400's in about 90 seconds.
Here's my question.
What would a comparable REST TIME be for intervals of 300 meters? (I have access to an indoor 300m track.) Should I shorten the recovery to 34 seconds or should I keep it at 45 seconds? My I-Pace is currently 1:46/400m.