1.) For an 800 guy, how effective is the 4 workout model for energy systems (speed, speed end., spec. End. I & Ii) in comparison to interval workouts?
2.) Why do the total work volumes have to be kept to 1k or less a session?
3.) At the same distance and effort, or time and effort, with the same recovery, can hills be used for these? Or do they have to be done on flat courses?
4.) should they be spread out over 1 or 2 weeks and interspersed with easier days?
I know that everyone talks about Coe doing the Martin/Horwill 5-pace interval system, but interviews I've read with Peter Coe said he did his instead, plus a hill session and VO2 max session spread over 12 days. Also, USATF seems to promote this, even for milers.