I'm with you on this. I've tried those aggressive plans and ended up sidelined with an injury. For me, it's about consistency and gradual progression. I focus on increasing my weekly mileage by 5-10% each week and that's worked better for me. I'd love to hear more about others' experiences and what adjustments they made to their training to reach their goals.
As an intermediate runner, I've been in your shoes. I think it's a balance. Follow the plan, but don't be afraid to take rest days if you need them. Your body will thank you. Don't be too rigid, but also don't make excuses to slack off. Find a middle ground that works for you.
I'm with you on simplicity. I've tried a bunch of different gear and I've found that less is more. I stick to a good pair of trail shoes and some basic, moisture-wicking clothes. Don't need much else. I do carry a small first aid kit, though. You never know when you might need it.
Recovery runs are all about active recovery, not about pushing yourself. I aim for a 10-11 min/mile pace, but it's more about how my body feels. If I'm feeling fatigued, I'll slow down even more. Don't worry too much about heart rate or pace, just focus on getting your legs moving and your body recovering for the next hard run.
Who cares about Olympic athletes? Most of us are just trying to PR at our local 5K.