I'll throw my two cents in. Tinman began coaching me 11 months ago. Back when I was in high school (1980), the emphasis was on doing a lot of intensity throughout the week. We would run a 5 mile "road race" every Monday, then had a couple of hard intervals sessions/hills and/or races during the rest of the week. We ran those workouts "hard" without any sense of moderation/control. We did have a couple of easy days, but we usually ran those relatively fast. This approach worked just ok for those of us who ran all summer and could handle that much intensity, but I would peak before the state meet, and suffered a lot from injuries. One of the biggest lessons I've learned from Tinman training, is there is much, much, much more benefit from running more mileage at a easy pace, and keeping your "hard" days more moderate in both intensity and volume. This is completely counter intuitive to how I was trained as a young man and at first glance seems illogical. How can you race fast when your not running fast very often in practice? What I've learned is that those easy runs are actually building endurance, even though its pretty effortless. Doing moderate running at CV, HM and Marathon pace are building tremendous strength and endurance, and its fairly enjoyable. You actually look forward to the next hard workout. Running in general is more enjoyable, which motivates me to train year around. The coolest thing is the end result. In a race when you start feeling fatigued, and you decide you want to pick up the pace, it actually happens!! You can go to another level during a race at will. This is a tremendous feeling. As a result of this kind of training, I'm not far off of what I was doing in high school 32 years ago!! (Two miles in 9:29 then, and around 9:40 now). If I could only go back in time, and take Tinman training with me!!