Effort Based Training

Based on 5K or 10K times, how fast should you run on an easy or recovery run (60-75% effort)? Or a 20-minute tempo run (80% effort)? Or hill repeats (80-95% effort?) Or an interval, like a series of 880s or miles (90-95% effort) Or the recovery jog after (70%)? Here's a handy chart: www.coachbenson.com, then look in Book Forms, Section B. Obviously, as the 5k and 10k time trials get faster, you move along in the chart. Great way to push at a graduated level, without over doing it, and especially easy to monitor with the GPS on your wrist. Full of tips today.....this Running Times mag, which I signed up for at the PB Marathon and got a free jacket, is pretty good.