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RE: Reply to John S.
I have this idea for "speedwork".

A 400 at 800 pace = "2x". A 1000 at 5000 pace = "5x".

For me, "16x" to "8x" can be short recovery, "pre season" intensity. This is "cruisy / tempoey / stridey" stuff, which I find very important, year round.

"4x" is normal intensity, should be longer recovery. "2x" is very intense (peaking!) stuff, usually with loooooong recovery. (Ex: 2x1500m at 3k goal pace with 10min rest, or 4x400m at 800m goal pace with 4min recovery.)

Tinman's comments intrigue me! Can't wait to hear more from him.

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