Absolutely!
E = Easy (your normal easy pace, at which you can maintain a conversation)
M = Marathon (your marathon race pace)
T = Threshold or Tempo (think of it as your 10K race pace)
I = Interval (think of it as your 5K race pace)
R = Repetition (think of it as your 1 mile race pace)
For more details, look at the bottom of the message in the Resources section. I’d encourage you to read the first and last items:
- Introduction: Background and advice, particularly for those not running 20-25 miles per week
- Pace Calculator: Jack Daniels VDOT Running Calculator
And of course, feel free to ask here if you still have questions. My experience from the MITHACAL MILERS workouts is that if one person has a question, other people actually have it too, but are being too shy to ask.