It just seems like mixing speed based distance training with slower paced sprint training would cover a lot of paces, and lead to very efficient movement. Could even throw in some longer runs. I'm not talking about doing the full volume igoli suggested but rather including some long sprint training as part of the conditions to get this *avoid* peaking too early. It sounds counter intuitive but by working on bio mechanics and recovery time and doing less reps later in the season, the point of the training is to extend the peak.