When is the last time you did THIS

[@jackvincent738]

I totally agree with sprinting over longer runs, however a long run here and there adds to your cardiovascular health ." Fartlek" which is both combined is the best form. So there is three, personally i would do sprinting 3 times out out 5 but until max effort. I would fartlek 2 out of 5 times to improve and a long run once out of 5 because a long run adds Stamina.