In reply to Roadrunner6: No, it's circa twice the recovery. If we look at Daniels interval pace , that's for a 10-12 minute race - so kind of between 3 and 4 km... then he's looking at an example of 3 min on, 2 min rest.. He doesn't really do the longer efforts with low rest time, he goes up to threshold running, but I tihnk you know I don't tihnk these are very helpful for most non athletes, dubious for non elite who don't do them on the track and really random for beginners.
Daniels has his own formula - pretty much everyone I've worked with or talked to (and it's a few) has been going for something like , if you're a 5km or 10km racer, based around the premise that if you can't race 5km then you're going to struggle at c-c, 10, road... so....
5-6 * 3 minutes/1 km w/ 1 min rest. Do it on the track, grass, however, make it hard. Or similar.. 4 * mile, 2 min rest...
Then alternate weeks something like 3 * (4 *400m), 5 km pace, 100m between 400m's, 400 between sets.
Or 4 - 5 *2km at 10km pace, 200m rest.
So some stuff at race distance, a bit above and a bit below. I personally could only do 2 proper sessions a week... a third would just be 200m strides
Don't overcomplicate . I've spoken to a few <13min 5km runners, they're not fussy, but it needs to be hard. They don't do many tempo runs tho.....