Doubts on the Running days

Hi everyone.
I am currently doing the Half Ironman High Volume Build.
I have some questions:

  • On the Vo2max days like 5x3’/3’ or 10x1’/1’. Do i rest jogging or stopped, after each vo2 effort?
    -On the Speed intervals days like 18x30”/30” all out or 10-12x1’/3’ all out, after each speed effort do i rest jogging or stopped?

I wouldn’t stop either a slow jog or walk. When I do hard intervals I usually walk for about 10-20 yards then do a slow jog until the next one.


I wouldn’t stop completely, just a very slow jog or walk if absolutely needed in order to hit each interval.

Never stop, do a slow jog like pace 7 minutes per km.