Dash Quality is the other side of the training coin. Interval training on the track, fartlek on the roads or trails, hill repeats and various types of crosstraining all can be an integral part of a champion runner's speed-building regimen. Distribution You must learn to distribute your energy and effort in an economical and efficient manner by developing pacing, patience and balance. Pace yourself in training just as you do in a race, being sure not to do too much too soon or, conversely, not to save it all for the end of the workout. Use patience to work through the gradual build-up phase and a tapering and rest phase that are part of just about every successful runner's training cycle.
Balance has to do with the trade-off between quantity and quality training.
Too much of one and not enough of the other does not make for optimum results. I visualize myself being successful, what I should be doing at the start of the race, going over the hurdles, coming off the hurdles, between the hurdles, and how I should run through the finish line. In training, the distance runner should visualize efficient running form and make the actual movements fit the imagery. A runner can get only so far on nutritionless food. Intelligent training calls for attention to the amounts and proportions of carbohydrates, protein and fat in the diet, as well as essential vitamins and minerals.