Furman reps are very fast but worth the effort! As the other posters have said keep moving if you can. If the recovery is 400m then I usually walk for about 100 meters then slowly jog the next 300, gradually speeding up as I approach the next rep. Which marathon are you training for?
Also Ran- great news on the injury front. Your track rep & tempo times must also be encouraging for you. I sometimes tag a few extra really easy paced miles to kw1, so 3 easy warm up then kw1 then 3 easy miles. Makes a total of 9-10. I've also pondered doing the same with the kw2 as you've just demonstrated.
OT - Hope your trip goes well despite your luggage restrictions. Enjoy training in warmer climes!
I'm gradually building to week 2 of the marathon plan. Should be there by next week. Then small taper to boxing day 10k which will just before week 1 of the 16 week plan.
OT - I know what you mean about a phoney war! That's 1 reason I've entered a 10k, to give me a bit of motivation to stick to a schedule, but without burning myself out.
Miggito - As Also Ran & OT Suggest, mixing quality with quantity in X training is very beneficial. During the dark winter months I pound out sessions on my turbo, mainly quality. In the spring & summer I bike in the open air for longer sessions 2-4 hours. The new edition of RLRF has 16 week X training schedules to use alongside the running key workouts. These are all quality based & good for motivation on dark nights.
Also-ran - The interval times are tough, there's no denying it. When I first started following the plan in 2008 I had no recent 5k time so used my recent half marathon time & tracked that back to the equivalent 5k. The intervals eventually became achievable. Remember that there is always at least 1 none running day in between each KW. I followed the schedule to the letter with plenty of cycling & hill walking as cross training. 3 min marathon PB + 1st time I'd been injury free in a marathon build up.
Ktrier on this forum has run 2:44 marathon following the plan & Quickstepper has also run sub 3.
The 2nd edition of the book published earlier this year has quite a few testimonials from sub 3 & sub 2:50 runners.