Nice to see some actual research about how top endurance athletes train and what actually works. Theres also been done several intervention studies showing this method is also excellent for recreational athletes as long as the methodology is followed :
Ie slow is really really show and fast is really really hard.
also shows the S.A.I.D principal can be thrown out of the window at times, most top athletes studied spent very little time at race pace, normally a load of time at a lower pace, and a small amounbt of time above it. Also shows that peroidization isn't really followed in the way its sold to most athletes.
From a personal view point this reminded me i had fallen into the trap Stephen Seiler often talks about., my slow easy days were too hard making my hard days not hard enough, i hadnt adjusted my HR zones to take into effect im now in my 40s not my late 20s when i started doing aerobic training.
Once i did this and actually forced my self to go slower on my easy days i saw my resting hr drop from mid 60s to mid/high 50s, and my 1 min hr recovery from 167 to -121bpm on a good day after hard 8 minute intervals
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