Best way to improve long distance running

by Tom

Hey Paul

I'm looking to improve my long distance running because I may possibly be going into army basic training in february. I was wondering, I know that long distance running isn't good for my heart or lungs but is there a way I could train for it solely with the DFR? As in will sprinting intervals alone be enough to increase it or would I have to incorporate long distance running as well? (I'm thinking like GTG type training here if that would work)

I know I'm going to be doing lots of jogging, push ups, sit ups etc. so I figured with running maybe it's good to practise actually running long distances?

Any thoughts or advice on improving it?

Thanks