EXERCISES ON BALL

A standard weekly training cycle is a simple thing. There is no need to write it down; you can easily remember it. But it alone goes a very long way toward making the outcome of your training predictable. Once you have established a weekly schedule that works for you, all you really have to do to ensure that the predictable outcome of your training is the desired outcome is to correctly guess how hard you should train in pursuit of that outcome and for how long. Naturally, the weekly workout schedule itself plays a role in determining how hard you train. If your weekly schedule includes 12 runs per week, you will probably train harder than you would if your weekly schedule included only 6 runs per week. If you wish to realize your full potential as a runner, you will need to evolve your weekly schedule in response to what it teaches you about your body and gradually make the schedule harder (by adding easy runs, hard runs, or both) as your body makes long-term adaptations to training that enable it to handle harder training. Few runners can handle twice-daily runs as beginners, but most will eventually have to run twice daily to fulfill 100 percent of their genetic potential for running performance. If you have no idea where to begin, start here: This is the standard weekly workout template that works reasonably well for all runners, if not quite perfectly for many. Monday Rest or easy run Tuesday Intervals or tempo Wednesday Easy/moderate run Thursday Easy/moderate run Friday Tempo or intervals Saturday Easy/moderate run Sunday Long run The template looks more or less the same for advanced runners, with the addition of a second run almost always easyon most days. The devil is in the details, though, and on the level of details the optimal weekly workout schedule you use after starting with this template and slowly evolving it is likely to look a little different from that of most other runners starting the same way.

EXERCISES ON BALL

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