Is there anywhere on the internet that has some recommendations for how to structure a track interval training session for distance running. Ideally something that will give an idea not only the distances to run, how many times and what rest to take but what pace these should be run at.
I've not explained that very well. What I mean is - if I am looking to run a half marathon in 1:30 - and the session has me doing say, 4 * 400 metres - what is the sort of pace I should be running those 400 metres - should it be my 5k pace, my 10k pace, faster, slower or what?
I'd really appreciate anyone pointing me in the direction of this kind of information - or if they want to chip in with their own suggestions as to a basic routine it would be gratefully received.