I haven't posted here for a couple weeks because we were doing Billats again, and again, and most people knew it.
We have now done 4 cycles of Billats. I propose 2 options.
4-? x 1000 (400) @L
0-5 x 200 (200) @S)
This time, those of you who like 200s might save energy for them. We did a bunch of short intervals during the summer of heat/smoke, but not for a while.
The 1000s will give you a sense of what the Billats did for your overall pace. Though some of you know, because you did well at Lents!
The other option, for those who missed a session of Billats and want to give it another go is to do them on your own. I won't be blowing whistle this week. If timing yourself every 30 sec is a pain, you can do something similar with modified Pre's 200s. We did that once before. The modification is to ignore the blazing-fast pace he ran. You're not Pre, I hate to tell you! Instead, follow the formula he used.
Specifically, do the fast 200 at about the pace you did the fast segment of the Billats. Maybe a touch faster. Pre did it slightly slower than his mile race pace.
Then, do the slower segment either 1/3 slower. Pre's 40-sec 200s would have been slower than marathon pace for him, if he'd ever run a marathon.
If that seems to slow (and for some people it probably is, you can do the slower segments 10-12 sec slower that the fast ones. A lot of this depends on how fast you run the fast ones. You can do the fast ones at 3K pace, too.