If I devoted 3 days a week to shorter endurances (SPC 1&2;), would a recovery long run of 30:00 be enough aerobic work for a 400/800 runner?
Should be enough. How fast are you in each event and are you doing any other tempo work in between racing, SP endurance, and the long runs?
I run a 51 in the 400 and a 2:02 in the 800. Sunday, Tuesday, and Friday are my workouts, Monday would be the long run and Thursday I would do intensive tempo for recovery.
That should work fine….especially if you keep the tempo volumes on the high side.
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