Intervals are the overly sweet icing on top of the cake ... make sure your cake is full of the good stuff first ;-)
when your bace training is good and strong, and you know your muscles can deal with the higher intensity, then add them to your train.
It seems you found that lower intersity intervals can work though. I just prefer to be on the side of caution when it come to injuries.
Yes, its a thin line.
I have identified intensity as an area were a small improvement would make a big positive effect on my relay running/race running. Im trying to find methods to do high-intensity-training without givning myself problems/injuries. ”Long” intervals (15+ min), marsh running and O-intervals works fine so far.
How do you plan/execute your training to improve/maintain your top gears?
I do like to do a lot of strides and fartlek + orienteering races. (strides, 8-15s acceleration runs. fartlek when im coaching, judging my feeling and not getting too tired, working in different gears. and orienteering races as my main higher intensity work)
As an orienteer you don't race in that top gear very often or for long periods at a time.
I think the skills are the lowest hanging fruit with the biggest positive effect on results. Orienteering skill and skill of running in terrain efficiently.
Interesting input, thanks!