Running

Training Fundamentals

• 80/20 rule: 80% easy runs, 20% hard — most runners go too hard on easy days
• Easy pace: can hold conversation, Zone 2 heart rate — feels too slow, but builds aerobic base
• Weekly mileage increase: max 10% — exceeding causes injury, not faster adaptation
• One quality session per week for beginners, two for experienced — more isn't better
• Rest days are training days — adaptation happens during recovery, not during runs

Pacing Reality

• Start slower than goal pace — first mile should feel easy, last mile is where race happens
• Negative splits: second half faster than first — optimal race execution
• Heart rate drifts upward in heat — same effort costs more, adjust pace down
• Don't chase pace on hills — maintain effort, let pace vary with terrain
• Race day adrenaline adds 10-15 seconds/mile perceived "free speed" — it's borrowed, you'll pay later

Workout Types