TriFatboy.com

If you want to be a better runner, run.

So, long & slow is the way to go it seems.

Alternative Perspectives: Daniels Running Formula

1. It still takes a long time to get good.
That is, it takes a long-term commitment to appropriate, consistent, moderate training to even get close to approaching your potential. We are talking about net mileage increases of ~6-7 miles per year (not 10% per week)!! Setting up a basic week that changes slightly every 6-8 weeks is, in my opinion the best way to apply this progressive, gradual overload long-term.

2. You need to get fit before worrying about getting fast.
If 13 year old kids can swim 4:37 for a 400 with no speed-work, then you really need to question how appropriate speedwork is for you as a sub-elite long course athlete. As Gordo’s progression shows, the key to continual improvement in VDOT (& VO2max) is a consistent application of aerobic volume, not “bleed from the eyeballs” intervals. G’s fitness reached Sweetenham’s criteria for the inclusion of focused speedwork in 2003, when he was an 8:46 Ironman!

3. If you want to be a better runner, run.
If you want to become a faster runner, to a very large extent, you have to run. While the Daniels plan is specific to running, if you take a look at the VDOT values of triathletes, it becomes apparent that you don’t get to discount a whole lot of run mileage in the name of cross training!

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