Originally Posted by chinarider
I don't believe a steady diet of any of the above will provide the same improvement as proper mix of the above. Each forces the body to adapt via differing physiological changes. As has been said before, doing too much of the tempo type workouts will take away from the LT & VO2 max workouts.
I can find no evidence of this in the literature. But I can find articles that says tempo will improve LT & VO2max as effectively as, say, sprint intervals, it just requires longer workouts to achieve the same effect. And tempo workouts don't require as much recovery time.