It might all sound overly complicated at first, but the basic formula to success is to stress your body, let it rest, adapt and when you are ready, repeat. On the hard run’s you stress your body, you recover from the stress with either active recovery, such as an easy run/bike ride, or a rest day. The rest let’s your body heal and adapt, it makes you stronger. The most common mistake runners do when training is running too fast on easy runs and not hard enough on hard runs. This means lots of time spent in the middle ground. If your coach is asking you to do an easy run, it's in your best interest to do this, even if you feel like you can push a bit harder or you want it to look good on Strava. Stick to the pace set by your coach, even if it feels too easy, recovery runs/rides are meant to be. When analysing easy run’s by athletes they start out with the correct pace but then naturally get faster, sometimes without realising this. And even though it feels easy, the intensity of a faster pace is destroying their entire training/recovery cycle. Faster paces on recovery runs almost always results in slower paces in intervals or key sessions. Failing these important steps of the training programme will result in disappointing performance, fatigue, and an increase in injuries. Runners you need to back down your pace on your easy runs to get faster and stronger! Next time we will look into overload and planning events/ultra challenges/rounds.
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