I've 8 weeks before my main goal, the largest XC-race in the world, Lidingoloppet 30K, in Sweden. My plan for the next 4 weeks (transition phase) is to focus on speed and threshold. During the transition phase, what would be reasonable recovery time between reps for lets say 8x1000m or 4x2000m, 12x400m?
Should the recovery be longer or shorter in the specific phase, following the transition phase?