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Yes, "interval" run is very imporatnt to us, the long distiance runners, and it is usually ignored.

Once a week, we do "interval" speedwork at lunch time. We run 800M fast and 400M slow recovery jog and continue for 8 repeats. It's the toughest run in a week.

It's a little boring after we did it for two years. We have tried the other pattern recently. We have the "ladder" run by fast run on 400M - 800M - 1200M - 1600M - 1200M - 800M - 400M, with 400M slow jog in-between. The total distance is the same 6400M. The difficult part is at mid of the way, 1200M-1600M-1200M.

Thanks to this tough training, my running quality has been improved a lot, so I seldom miss it. I think I missed it about only three times for three years.

My opinion is every runner should try the interval training to improve him/her-self. However, the pace can be different, relevant, and dependent on runners' strength. For example, do your fast run, say 800M, at 10K race pace, which is not necessary 90sec/400M like ­^Á¾ does, and then do 400M easy jog. In this case, as long as a runner has run 10K race, he/she should be able to do it. And as time goes by, you'll be able to run faster after several such training. That's improvement.

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Yes. This is because you suddenly changed the motion of your muscle when you stopped completely. So in the race, it's better to keep going without stop no matter how tired you are (under safety condition).

However, this is different from the interval training. The interval speedwork does not only stress on the fast run part, but also on the easy jog. If we do 800M fast run with 3.5 min, the next 2-3 min easy jog on 400M is, in fact, a recovery run. The latter is very important for you to start the next fast run, while keeping your body ready for it. Through these repeats, you are able to build up the strength for longer run at faster pace.

Sorry for the inconveniences in reading my posts. It's almost impossible to me to type Chinese. I'll try to keep my post short and clear.

Maybe you need more REST. Don't do intervals too much. Once in a week should be fine. ICE on your knee, thigh, calf, foot, any places you feel painful and sore after interval training.

Thanks and take care.