"ESD" Long distance running isn't in the plan unless I'm coaching am endurance athlete. Conditioning should be based on the the need of the athlete pertaining to the sport played. I condition on strength days as well as movement days, this improves muscle condition and lung capacity. To keep it simple: instead of running slow, and slow paced workouts "ESD" will have your muscles and nervous system collectively working together creating efficient movement patterns that help your body work as efficient as possible.