Posted: 27/12/2012 at 17:03
I really like the alternating pace session BR mentioned. I tend to try and fix part of it at marathon pace / effort (depending on your preference) and increase the other pace and reduce the length of the work intervals to make it more difficult. I tend to cap the quality portion to 50 minutes. Was it Horwill who had someone alternating a lap of the track at MP and a lap at 5k?
It's magic for improving perceived effort and, if I remember correctly, helps the body use lactate as fuel.
YD / Keir - recovery is completely individual - I'd graduate the session so you can start at something you know is comfortable and move it along. You have to feel the limitations in a session like that imo - something like 5:00 @ HMP / 5:00 @ easy for and hour would be a good spot to start. Then 7:30 hmp / 2:30 easy etc or 5:00 hmp / 5:00 steady.
PRF's method of identifying key sessions and backfilling the rest of the week is a great idea. I'd try and make the number 1 and 5 sessions progressive in nature of difficulty by from session to session by fiddling with the structure assuming you feel just as ready before each session.