Daifuku Special

2000m is the perfect distance - neither too long nor too short - and serves as the base for my interval training.
It develops endurance and speed in a balanced way, and personally, I find it a versatile distance that works for everything from 5000m speed races to full marathons, making it a safe and reliable choice.
Recovery time is about 3 minutes when I'm in good condition, and around 5 minutes during peak summer. I run even-numbered reps Fast and odd-numbered reps Slow.

I often use 1000m intervals when I want to focus on speed.
Recovery is 200m (about 70 seconds), with a bit of buffer for comfort.
Even in bad weather conditions that might make training unstable, I can maintain intensity and complete the session reliably with 1000m work intervals, so I use this in such situations as well. I run every 4th rep Fast, with all others Slow.

5000m intervals simulate sustained race efforts and pace changes within races.
They develop race-like pacing awareness.
Unlike 1000m and 2000m, I don't switch pace with each rep, but rather vary the pace within each set.
I run 0-1000m Slow, 3000-4000m Fast, and the rest Slow. I can only do this when both my physical condition and weather are perfect, but it allows me to push hard while experiencing pace changes closer to actual race conditions.
Recovery is about 10 minutes between sets.

Pace change runs are workouts where I run longer distances while being conscious of pace changes.
I typically run 12000m to 16000m, and when doing 16000m, I often split it into two 8000m segments.
By varying the Fast and Slow combination patterns, I can provide different stimuli to my body.