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Antonio Cabral
Re: 2 kinds of runners. Which are you?
Before I reply to your question about this hypothetical young punk that comes to the track asking me for advice, let first give a brief revision of my basic training concepts. Let me explain my own way of tackling things, and how I see all the details involved in a training plan.

When it comes to middle and long-distance training, my guide is traditional training methodology rather than training physiology. My knowledge of the history of past and present methods, as well as my many years of personal experience have taught me that these are the key to formulating a training plan. I break the training down into the most basic of training parameters; time and space.

Space (distance): the exterior objective materialistic reality
Time (duration): the inner/abstract/subjective reality

The combination of time and space, i.e. the time it takes you to cover a certain distance (or vice-versa - the space you cover in a certain time), that's the pace (intensity).

Adhering to simplicity, I divide all middle and long distance training into three main categories:
1. Aerobic runs: covering everything from recovery runs to more dynamic paces.
2. Moderate/medium/submaximal runs. The effort that has become known as modern LT training. Whatever the terminology used, these are all intense, but submaximal paces. There has been great debate (perhaps too much) on these paces in recent years.
3. Fast/Maximal Training Runs: Includes all paces from close to maximal all the way up to supra-maximal but always respective to the target event distance. Intermittent training is commonly used at these running intensities.

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