I once read that the one that you hate doing the most, is most likely the one that will help you the most.
If you are having difficulty (like I have with intervals) and find intervals the most difficult to do, them that could very well mean that this is the aspect of running is what needs the most improvement.
I agree that a well rounded program with intervals, tempo, hill, long slow run is what make a runner run at his/her best.
"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."
I'd say the answer may be some of everything. The more types of running you expose yourself to, the better prepared and more well rounded of a runner you will be. That being said, I think the tempo run is probably a good focus for the distance you are preparing for...perhaps somewhere in the 8-12 mile range. I think those runs, plus getting your endurance up with the long slow runs, will get you the best performance at that distance.
My running coach has me doing intervals once a week, tempos once every 1-2 weeks, LSDs (Sat or Sun), and hill work (alternates with tempos), although the latter is for strength, hill work does build the hamstrings, especially for women who tend to have stronger quad development, therefore stronger hamstrings allow one to get faster.
We don't do fartleks, per se, however we do pick ups during a general run (which is fartlek-like)...we run at a steady pace and then blow it out for 20-30 seconds recover and repeat.
We also do speed drill 400s, 800s, 1200s, etc only once every 2-3 weeks (I am in base building now so no speed drills). While I despise these, too, they really are a great way of raising one's VO2max in which the other runs don't do, with the exception of maybe the tempo runs.
Of course no matter if you incorporate these in your running schedule, time will also allow you to get faster...the more you run, the faster you become (for most people).
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