[quote author="QUIKAZHELL" date="1180469674"]
I do my "Tempo" 2x a week on days in between my high intensity workkouts and they are done in spikes or flats and I stay on the balls of my feet. I find it difficult to hit my times when my heel hits when I am trying to run 75%. For me this is 28-29 pace for a 200. I do 6×200 with 2' Rest. One may argue it is too fast to recover from but I disagree. I feel I get more out of this type of workout and recover better rather than plodding along in sneakers at 34 second pace for 2200 meters.
Quik, do you run the 400m? If so, what are your current PB times in the 200m and 400m, and what are your approximate first and second 200m splits when racing 400m? I'm curious because your 6 x 200m is also similar to kitkat's stuff at CF.com. He states that 6 x 200m is the staple of his program, and suggests 6 x 200m at come home pace off 2 minutes rest, and they often do/did this the day after a speed session, apparently with no ill effects. I don't think he is a big fan of Extensive Tempo either.
My 400 pr was 4 years ago and was 49.9. In college I only ran the occasional relay until this outdoor season where I opened up in 50.91. I went out too fast and died into the wind. At penn I went out a bit slower (so I think) and split 50.5. I haven't ran the 400 since then. I do not have splits for them because I did not get them on tape.
My PR's indoors which all came this year in the 60 and 200 are 7.09 and 22.43. Outoodrs my pr's are 10.94 and 22.03. This year so far I have had 6 meets and still have an entire summer left and I have run 11.09 and 22.23.
If I was training specifically for the 400 I would use what you mentioned KitKat has suggested.