Originally Posted by Craig Loizides
I like 8x200 a lot, but for something like a 5k I prefer active recoveries to static recoveries most of the time. My favorite is run 200 meters at about mile pace and recover with a 100 meter jog in the same amount of time. Start with about 8 reps and work up to 12-16. I'll also do run 800/ jog 400. Or you can just do a fartlek where you run a couple miles at a comfortable pace with a few periods of faster running mixed in.
The 200/100 workout is basically a Billat 30-30 workout:
You need to be a little careful with the interval work. You might recover enough aerobically to complete the next round, but your legs might not be recovered enough to run with proper form. That's when injuries occur. I usually stop with a couple rounds left in the tank.
I did Tabata sprints today. The form was definitely getting iffy.