I thought this was a piece of gold:
And they added this chart:"While running-specific adaptations are unquestionably cumulative, each piece within the framework has its own recovery timeline, and it's important not to overlook this critical point when planning your training. The best time to perform a specific workout depends upon the time it takes from doing it to realizing its benefits on goal race day, coupled with the recovery profile of a workout. As mentioned above, the short answer regarding gains -- for all the types of workouts -- is about eight to 10 days. However, because of the variant stresses that different workouts place on the body, each must be considered separately. (See "Scheduling Your Schedule", below.) Knowing this information means knowing what workouts make the most sense shortly before an important race.V02 max intervals tax the body the most and take the most recovery time. Pfitzinger believes that full recovery takes about eight to 10 days. "You would want to do your last hard V02 max workout eight to 10 days before a major race," he says. "During training or before a less important tune-up race, you do not need to be completely recovered from one hard workout before doing another, so you could do another V02 max session after five or more days." Rubio agrees and has his athletes perform a V02 max workout approximately every seven to 14 days, and never in the final week before a major race."
Type of Workout Example Time Until Next Similar One Day Before Day After VO2 Max 5 x 1000m @ 5K race pace w/ 400m recovery jog 5 or more days recovery run recovery run Threshold 4-mile tempo run @ half marathon race pace 4 or more days recovery run or speed development recovery run, speed development or easy long run Speed Development 12 x 200m @ mile race pace w/ 200m recovery jog 2-3 days recovery run, tempo run or easy long run recovery run, long run or tempo run Long Run 18 miles @ 1:00/mile slower than marathon race pace 4 or more days recovery run or speed development recovery run
I'm integrating this into my running schedule for Base = 1 trianing, when I start into the actual ultra-marathon mileage and hardcore trianing.
Right now, I just want to add to my mileage base with consistent mid to long distance runs that are either focused on increasing my lactate threshold (tempo runs) or just long slow distance (for leg endurance).
That'll provide the necessary leg strength and endurance for the real training, when I start including VO2 max intervals