Er, there's this link about quality running by Ed Eyestone.
Ed Eyestone, a two-time Olympic marathoner and men's cross-country coach at Brigham Young University, has a master's degree in exercise physiology.
Wow... anyway I just lift a little bit off MSN lah .. haha
Quality: It's the time you spend with your family, or the kind of engineering you want in a new car. It's also the type of running you have to do if you want to run and race well. So what distinguishes quality running from plain old running? In a word: intensity. Quality running demands an increased effort above your daily, comfortable pace. Whether it be through speed work or hills, quality running increases your workload, and when done regularly, it boosts your performance. That said, there's a limit to how much quality you can safely and effectively pack into every week.
The full article can be read here, it has been aptly titled "how to run like an Egyptian"
*those fools, they didn't know Egyptians used DHL... hahaha*
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