Going fast builds speed too 🙁 But you are right of course and the fitness you gain form the longer stuff stays a tad longer I reckon. ut you need to know how slow is slow. Too slow is, well, too slow.
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hmm, this page has got quite a few hits. I’ll have to write a more complete version of my own.
I myself lay down a solid base of high volume (for a 57-year-old, anyway) during the summer and winter months. But I leaven that with little bursts of speed every week. I’ll throw in some short & fast fartlek, a shorter than usual tempo run of 15 minutes, 6-10 x 150 quick strides uphill after a medium-long run, 6×80 yard strides after every distance run, etc. I like to keep things loose and quick all year round.
Very sensible Jeff.