Training Rules

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

Minimum 2 easy runs per 7-day cycle during base and build phases

Easy runs are the primary aerobic development stimulus and active recovery mechanism

Exception: Taper week or 3-day-per-week structure

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)

Monitor ratio of current week volume to 4-week rolling average. Safe zone: 0.8-1.3. Caution zone: 1.3-1.5. Danger zone: above 1.5.

Gabbett (2016): injury risk increases dramatically when ACWR exceeds 1.5. More nuanced than the 10% rule for established runners.

Exception: First 4 weeks of training (insufficient data for rolling average)

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