Ah the old quality vs quantity debate. This debate never goes away primarily because there are always athletes or known athletes that have had success with both methods.

This would indicate therefore that there is an element of individuality in each of us and each athlete will produce an optimal performance with different mixes of aerobic and anaerobic running. I can tell you what works for me, but I am just one athlete. When coaches or anyone on here for that matter start to spout off 'the training we as athletes should be doing to run fast' it should never be taken as an absolute because of my previous point.

If you truely understand biochemistry, anatomy and physiology you will understand the vast differences in our made up and dynamics. It is only when you appreciate this, that you can start to understand what is optimal for the individual and therefore what are junk miles within a structured running programme.