In the Guerilla Cardio article it said that Vo2 max was increased higher in the sprint group compared to the long cardio group. Isn't vo2 max the only energy system being trained in something like long distance running? Would utilizing a routine of GC, burpees, and short runs around 2 miles help in long distance running? Most people say build a base of conditioning with aerobic training and then go into anaerobic. But would a training routine built around a lot of anaerobic, with a little aerobic ultimately help aerobic better than a routine composed of a lot of aerobic and a little anaerobic? I know this sounds confusing I hope someone can see into my question. Bottomline I want conditioning to smoke a 2 mile run and do other highly anaerobic things but still be able to plod along at a 7 minute mile pace for runs up to 8-10 miles.