✅ The key principles • High overall volume, but 80% at low intensity and only about 20% as threshold/hard work.  • Do threshold sessions systematically, staying right below the point where lactate accumulates too fast.  • Include one hills/speed or fast‐mechanics day to keep the legs sharp — but the foundation is threshold volume. • Use easy days as essential recovery. • Your “hard” sessions aren’t max sprints all the time — many are sustained just‐below threshold efforts, done often. | Theden
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