I understand rest time should be 20 seconds or less unless the repeats are 100 m (only encouraged to train for the 1500). (energy39.pdf, page 36, number 5).
Also the number of repeats should be meaningful (ultra40b.pdf, page 7, table). For a 400 yard at race pace of 4:16 (around 4:41 for 400 SCM) I have been doing sets like these:
24x75y @1:10 holding 0:48.0
30x50y @0:50 holding 0:32.0
The good thing about the method is it is not very draining, as the intervals are short enough, so you can do two of these sets per workout, three times per week. There are plenty of graphs on the paper explaining why this is the case. I have found it is usually better to start with the more demanding one (24x75), do some recovery and then move to the shorter (easier one).
I used to do very little race pace work (10% of the total), and now I am doing 30-50%. I can already feel an improvement. Maybe it's only because I was too lazy before starting with this method. Another thing I like is if you repeat the sets you see easily whether you are overtraining or improving.
I find it an interesting proposition to combine with aerobic work on even days.
I understand rest time should be 20 seconds or less unless the repeats are 100 m (only encouraged to train for the 1500). (energy39.pdf, page 36, number 5).
Also the number of repeats should be meaningful (ultra40b.pdf, page 7, table). For a 400 yard at race pace of 4:16 (around 4:41 for 400 SCM) I have been doing sets like these:
24x75y @1:10 holding 0:48.0
30x50y @0:50 holding 0:32.0
The good thing about the method is it is not very draining, as the intervals are short enough, so you can do two of these sets per workout, three times per week. There are plenty of graphs on the paper explaining why this is the case. I have found it is usually better to start with the more demanding one (24x75), do some recovery and then move to the shorter (easier one).
I used to do very little race pace work (10% of the total), and now I am doing 30-50%. I can already feel an improvement. Maybe it's only because I was too lazy before starting with this method. Another thing I like is if you repeat the sets you see easily whether you are overtraining or improving.
I find it an interesting proposition to combine with aerobic work on even days.
