Training Rules
8 rules (6 hard, 2 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Volume
Single long run should not exceed 5 hours (quality over extreme duration)
Diminishing returns beyond 4-5 hours; risk of injury increases
Exception: Race simulation runs in final build phase
Back-to-back long runs: Saturday long (3-4h) + Sunday medium (2h)
Trains running on tired legs without single-session extremes
Weekly elevation gain increase should not exceed 20%
Eccentric stress from climbing/descending requires adaptation
Exception: Returning from flat terrain phase
Recovery
Cutback week (30-40% volume reduction) every 3rd week
Ultra training volume requires more frequent recovery
No intensity work for 72 hours after back-to-back weekend
Back-to-back creates significant fatigue requiring full recovery
Heavy downhill sessions (>1000m descent) limited to every 2 weeks
Eccentric damage from downhills requires extended recovery
Safety
Long runs over 2 hours must include fueling practice
Race-day fueling is a skill that must be practiced in training
Exception: Fasted adaptation runs (experienced athletes only)
Intensity
Night runs limited to 1-2 per month during build phase
Night running adds stress; reserve for race-specific preparation
Exception: Final 6 weeks before 100-mile race