Easy Interval Method

 Got this book because I found the idea intriguing.  It involves a lot of aerobic intervals. Some of the ideas like surges in endurance runs is something I've done through trial and error.  I've been doing that recently because I found I wasn't ready/am too old for a longer moderate paced run like I did in 2011, so I added some surges into my medium long runs to get a little turnover and maybe a little higher end aerobic stimulus.

I did this again on my long run (11 miles) yesterday, with 30 seconds faster every 10 minutes or so.  Faster was only a minute per mile faster.  I also did 3x strides at the end he recommends. I did maybe 20m instead of the 100.  The books speaks more to fast runners but tries to make allowances for slower runners.

The bulk of your running are aerobic intervals on what would be your regular easy/steady days.  400s at around 10k pace  and 1000s at something north of LT pace.  There are pretty big ranges.  I wish this were described at something like 40-minute pace and 2-hr pace instead of the wordy adjustments.

Now these intervals come with very long rest so hopefully they aren't too taxing.  Equal distance jog with walking 10-30 sec at the beginning and end of the rest period.   He also recommends easing into it with only one interval session a week.  And staying at the slow end of the (very wide) range of paces, doing less reps, shortening the distance.

He also says for the 400s slower runners should reduce to 300s or 200s or run by time -- 80-90 seconds.  Same for 1000s.  Reduce to 800s or 600s or 4-5 minutes.  Total tempo + recover not more than 9-10 minutes.  (Not sure how that's compatible b/c it's supposed to be equal distance recover and 5+5 = 10 would be the same speed...)

Anyway, for me, using the 52-minute 10k (based on runalyze), that would be 5:23-5:44 for 1000 which is ~54-57:30 10k pace or about 8:40-9:13/mile.  Given the prescription to do <5 minutes,  could call this ~9-minute pace for 800.  1-hour/tempo pace for a 52-minute 10k runner is 8:30/mile per runners world's calculator. The range is also nicely close to predicted HM to M pace (8:45-9:07) or 2-hour to 4-hour pace.  

For the 400s, it's 1:55 to 2:03 per 400 which is 7:45-8:15/mile (2M in 15:28 to 5M in 41:18) so 15- to 40-minute pace.

So basically I'd be looking at 90 secs (300 m) at 8:00+/-:15 pace and 4:30 (800 m) at 9:00 +/- :15 pace.