Hello everyone.
I was wondering if there is a list or a guideline about the total amount of meters you should be running per repetition, in total in a session, and the work to rest ratio for that specific pace.
For example, I have heard people say that you need between 1.5x and 2.5x the volume of the pace you are running, with repeats ranging from 25-75% of the volume of the pace.
200m pace : volume 300-500m : rep distance 50-150m
400m pace : volume 600-100m : rep distance 100-300m
800m pace : volume 1200-2000m : rep distance 200-600m
so on and so forth.
However, once you get to the 2 mile pace it gets kind of wonky and harder than it should be.
Does anyone have a better model? And also, what would be the work:rest ratio for different paces? Obviously for the short ones it might be 1:5 or higher, but I don't know at what point it starts being 1:1 and such.