rules of success*
5. Alternate hard and easy
If you don't push yourself, you'll never develop the ability to run farther or faster. But if you don't rest enough, you'll burn out or get injured. Follow speed sessions or long runs with an easy run or rest day, and every few weeks cut back your mileage by 20 percent. These recovery periods allow your body to repair and rebuild damaged muscle tissue, thereby helping you get stronger and more resistant to fatigue at faster paces and longer distances.
*Amby Burfoot (from Runner’s World) suggests following these bedrock principles to achieve your goals
| current weight: 185.0