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From Fellrnr.com, Running tips
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* '''[[Medium Intensity High Volume Intervals]].''' This is the style of workout used by Emil Zatopek, AKA the "Czech Locomotive" who won several medals at the 1952 Olympics. Zatopek would run 100x 400m intervals at about 3 seconds slower than his 10K pace (72 seconds) with 200m recoveries. Yes, that is one hundred intervals, for about 25 miles at slightly slower than 10K pace.
==Tangent - What about Tempo runs?==
[[Tempo Runs]] are a continuous high intensity run lasting 20-40 minutes. Many training plans include both intervals and tempo training. The science indicates that Tempo Runs can provide some benefit for untrained subjects, but not as effectively effective as either [[Long Run| Long Slow Distance]] or [[High Intensity Interval Training]]. One study referred to Tempo Runs as a "black hole" which many recreational athletes fall into.
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