1. The problem of training too hard

Most runners train harder than they realize. Without clear separation between easy and hard days, fatigue accumulates without delivering optimal adaptations.

Playbook

1. Objective: Reduce chronic fatigue and improve adaptation.
2. What to do: Identify which sessions should truly be easy.
3. How to do it: Review pace, heart rate, or perceived exertion for each run.
4. Frequency: Weekly review.
5. Progress indicator: Ability to complete weeks without excessive exhaustion.
6. Common error: Assuming that slightly harder is always better.

Generic mini caseA recreational runner feels stuck. After slowing down easy runs, energy levels improve and weekly consistency increases.