Slow and steady wins the race, or so its been said. Putting in miles builds muscle endurance as well as aerobic capacity. Basically running long and steady teaches your muscles and lungs to peacefully coexist. There's really no other way to really be able to run far other than running far. Likewise though, there's really no way to be able to run fast other than running fast.
Fartlek, a funny name for a sound running principle is what my speed sessions are based around. Up until this week, (its about to change this Friday) the time of the workout has been about 20-25 minutes and a total mileage of about 1.5 to 2 miles. Michelle has been running with me. She hates it, well strongly dislikes it, since it burns the lungs. Not that its the point but its kinda the point. You want to work the lungs and the fast twitch fibers of the muscles. It may seem like being able to run fast is counter intuitive to running long but ultimately they work hand in hand. They both make your body run more efficiently ad who wouldn't want that when you're running 50 miles or so.
By the way, one of the best songs to get you hyped up to do virtually anything is up above. Enjoy.
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