Red, it is difficult to say whether or not you should reduce your recovery times. I'm not really qualified to give advice, as any advice is based on personal experience and background of running. I suggest that it is dependent on what your aims are, and length of races. I'm assuming that your targets are to complete longer races such as marathons and halves, and therefore intense speed work with short recoveries is not really necessary. Longer efforts with up to 60 sec jog recoveries would perhaps be more appropriate. Also tempo/lactate threshold runs of 3 to 6 miles should be considered. These are just my ideas and JJ is more qualified to give training guidelines, so I hope he agrees with mine.
I'll just be doing a short road run this morning, and then resting so that my legs are ready for Sundays Harting 10 mile trail run, which is actually 10.97 miles taking account of the hills.
Red, the aims of the session were to improve speed and endurance. The short distances and recoveries mean that we are running at good speed, starting each new effort whilst the heart rate is still high and hasn't had time to recover. This should help us to maintain a good pace in races for longer.
Columba, that was a good session, as 1 minute recovery isn't long between 5 minute efforts.
It was hotter than expected this morning, so I was glad I wore my cap. I did an easy pace 4 miles on roads, including running round the Marina. There was a nice sea breeze off the Southampton Water.
WtnMel, when doing hill reps. I raise my knees higher and lean slightly forward. During races, I try to run relaxed up hills, but still maintaining my effort, continuing over the top and running strongly down. Many runners make the mistake of easing down at the top, allowing others to overtake them and getting away.
JJ, yes it would improve running standards.
We have a pyramid session on the grass track this evening, so I'm looking forward to that.