One frequent workout that Tinman prescribes his elite athletes is 10-12x400 in ~61-63s (depending on the athlete) with 30s active rest (~100m). A variation is 10-12x(1 min hard, 30s recovery) done on trails. Then he does his usual 3-5k tempo afterwards to work on stamina/endurance.
What do you think about this workout? Is this supposed to be very hard or managable? Anyone done that before? It's obviously a VO2MAX workout (which he defines as ~7-8 min all-out race pace), with shorter reps than Daniel's would prescribe but also shorter rest periods. It seems that the short rests allow heart rate and VO2 consumption to remain at a high level throughout the whole workout, without having to grind out hard 1k reps at that pace.
One variation for slower club runners (16-17 min 5k) could be 10x300m with 100m jog rest in 30s, because the 300m will take closer to 1 min.
Tinman does not like 10x400 at mile pace with 60-90s rest, so it seems the important aspect is to make sure it's 3k effort (or a bit faster for slow runners) and not mile effort, which would be above 100% VO2MAX already.