Running exercises

What types of running should I do as a pitcher and how frequently should I perform the runs? Is long distance running bad for quick bursts of speed on the base paths? I pitch and play outfield, so losing the ability to accelerate fast is not something I want to lose. I know in Mr. Ellis’s TUFFCUFF he recommends very little long distance running (1/2 mile, 3x/week), but I just wanted a couple more opinions. Thanks!

There’s a 3 miler the day after you pitch in Phase 5. But those short, medium and long sprints are really the main emphasis.