Training Rules
7 rules (5 hard, 2 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Intensity
At least 80% of weekly running volume should be easy (Zone 1-2)
Polarized training prevents overtraining and builds aerobic base
Exception: Taper week or deload week
Maximum 3 quality sessions (tempo/intervals) per week
More than 3 quality sessions compromises recovery
Exception: Peak phase, experienced runners only
Volume
Weekly volume increase should not exceed 10% over previous week
Prevents overuse injuries from sudden volume spikes
Exception: Returning from planned deload or first week after base phase
Long run should not exceed 30% of weekly volume
Prevents over-reliance on single session for fitness
Exception: Marathon-specific final long runs (28-32km)
Recovery
Maximum 2 consecutive hard running days allowed
Running stress compounds - need recovery between hard efforts
Minimum 1 complete rest day per 7-day cycle
Complete rest is necessary for systemic recovery
Exception: Elite athletes with established high-volume tolerance
No tempo or interval sessions within 48 hours of long run
Long runs create glycogen depletion needing recovery