I firmly believe that looking too far into training (such as cadence, vertical oscillation, etc) is taking it too far and takes away from the purpose of running. I've encountered so many people who blab on about the scientific aspects of running who train like hell, follow a perfect plan, and race like a little b*tch. I've done perfectly fine with the cliche 20-30 min tempo, 60-90 min long run, speed reps of 8x400, and intervals of 1k or 800s. Although I'm not running elite times, I am also not stressing half as much as some athletes do who run 100 mpw and have their own snowflake training cycles.
PRs:
1500 - 3:50
3k - 8:11
5k - 14:12
After college:
Road 10k - 29:31