Easy base
Keep the majority of distance relaxed.
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Method guide · Running
Conservative volume progression
Increase running volume conservatively, using recent completed distance as the reference point.
Running
Volume guardrail
Training loop- 01
Measure
Start from completed, not intended distance.
- 02
Add
Make a small increase only when ready.
- 03
Observe
Watch effort, soreness and sleep.
- 04
Consolidate
Repeat before increasing again.
Session storyboard
Quality
Use one clear quality purpose.
Review
Let the completed week set the ceiling.
Related movement
Use the movement guide to review a clear setup, focus and equipment before applying this method in a session.
Evidence and scope