Hey endurance athletes... If you think more miles or training is better for your sport (run/bike/swim/etc.) I suggest rethinking your training... To be a better runner/biker/swimmer/etc. one must practice the skill of the sport (technique of your sport)... Less is more!!! Combining strength, conditioning, and skill work will dramatically improve your performance... Not only will you have more time to live, but see results you have never though possible... I suggest taking a look at the Crossfit Endurance site...
CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multi-sport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.