4. Concentrating intensity



Intensity is essential but should be clearly concentrated into specific workouts.

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Playbook

  1. Objective: Improve speed and threshold without overload.
  2. What to do: Schedule clearly defined hard workouts.
  3. How to do it: Intervals, tempo runs, or structured workouts with proper recovery.
  4. Frequency: One to two times per week.
  5. Progress indicator: Gradual improvement in demanding paces.
  6. Common error: Adding extra intensity to easy sessions.

Generic mini caseA runner improves a personal best after limiting hard efforts to key workouts.