Facinating account of running with the Kenyans by Irishman Ian O'Riordan.
You must always add to what you have. Now, I don’t start with base, with mileage. I start with speed, then add the volume, which means you are extending the ability to sustain speed. You must also subject the body to every type of stimulus. If you repeat any one session more than three times it’s no longer a stimulus. So if something works, it’s time to change it. That’s why most of the traditional running methodology is bullshit.”
-legendary distance Italian distance coach Renato Canova , who occasionally contributes on the letsrun.com world famous message board.