Race-specific training works best when the aerobic base is already strong. Specificity too early limits progress later.

The best workouts are the ones you can repeat again next week at the same quality.

Progress isn’t linear. Expect fluctuations — and judge training over blocks, not individual sessions.

Most runners don’t need more workouts. They need fewer, better-timed ones.

Competitive runners should treat sleep as part of training volume. Less sleep equals less adaptation.

Training by feel doesn’t mean guessing. It means informed decisions based on experience and data.

The goal of recovery days is not to rest completely, but to restore readiness for the next quality session.

Missed workouts matter far less than poorly executed ones done out of stubbornness.

Training stress without adaptation is just fatigue. Adaptation requires restraint as much as ambition.

Racing well is less about peak fitness and more about arriving fresh enough to express it.

The best coaches don’t add motivation. They remove unnecessary mistakes.

Strong runners know when to push. Elite runners know when not to.

Competitive runners improve fastest when training decisions are made with next month in mind, not just today.

A workout that fits your current fitness is more valuable than one that looks impressive on paper.

Training stress should rise gradually. Sudden jumps rarely produce sudden breakthroughs.

The purpose of structure is not rigidity, but repeatable execution under changing conditions.

Most performance setbacks come from stacking “almost recovered” days.

Peak performance isn’t created by doing more — it’s created by doing the right work at the right time.

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