A long time ago I read a post by TE, MC or another forum god linking to a pyramid running working where you did 200M, 400M, 800M, then a 1600M run. I've been trying to find it for a while now with not luck. Anybody know where this is?

I'm trying to improve my 1.5mi run. Hovering around 10:30 - 11:00 after a swim. Weird part is I can do 4 6:00 .5mi intervals. Just seems like a lot of difference even though you're talking about 3X the distance. In fact - last workout I was able to pull off 3/4mi on my last interval. I'm either doing something wrong or it's a mental thing...any ideas?

Was it this one?

http://www.specialtactics.com/intervaltraining.pdf

Yes! Thanks

A key to building your speed is to make sure you have a good base (or have mileage under your belt) before doing speed Workouts. This will give you the overall endurance before refining your speed. Sprints over 400m and Tempo runs mainly work on Lactic threshold more than speed, you mainly want 200m - 400m intervals to gain the most speed from the Workouts.

One of the rule of thumbs I have learned is very rarely will you need to do intervals more than 3 miles in total. Keep your 200m sprints inbetween 8-15 total with 40sec rest inbetween (or do 200on 200off to start) and start out with 4-6 400m sprints (400on 400off) With 400m sprints you can build up to 8-12 but make sure your ready to do that many in a workout, dont overtrain. Make sure you have a good base before starting sprints/intervals, at least 15-20 miles a week.