What distance should you use for your repeats?
The longer the interval, the greater the development of your aerobic system, which is important for endurance. (Remember, interval refers to the rest or pause in the workout.) The shorter the interval, the greater the development of your anaerobic system, which is important for speed. You need to develop both systems to run fast.
Start with 400 meters for your repetitions, and vary the distance as you become more comfortable with interval training.
-Hal Higdon
"Run Fast: How to Train for a 5K or 10K Race"
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