1) Training Too Hard Can Lead to Poor Race Performance

Kenyans have a saying that emphasizes the importance of patience in training: "slowly by slowly." Take Eliud Kipchoge, for instance. He completes marathons at an astonishing pace of about 2:55 min/km, yet he spends a significant amount of time training at a much slower pace of 4:40–5:00 min/km, which is around 60% of his marathon speed.

> “Kipchoge never exhausts himself in training. The only time he pushes his limits is on race day. If you don't conserve your energy, you might end up wasting your best performance in training, where no one can appreciate it.” —Valentjin Trouw, Kipchoge’s manager

This approach is rooted in the concept of polarized training: engaging in numerous easy kilometers interspersed with appropriately challenging (but not maximal) sessions.

Patrick Sang, Kipchoge’s coach, sums it up well: "A good day of training has little value on its own, but a good month can be highly beneficial."

The first video titled "9 HARD Truths of Being a Runner" offers deeper insights into the realities of running that can enhance your understanding of this sport.

2) Improvement Doesn't Mean Easier Racing

Training shouldn’t be about reducing discomfort during races; rather, it should focus on increasing your capacity to endure it. Our goal is to condition our bodies to handle greater stress—improving oxygen intake, managing pH levels, and coping with muscle fatigue.

If everything goes according to plan during your training, you should be ready to face a new level of discomfort on race day. This is why it's crucial to space out intense training sessions to maximize their benefits while allowing for adequate recovery. This strategy will also help you develop the mental resilience needed for more challenging efforts.

Racing at your limit never becomes easier; you simply become faster. Embrace this challenge as an opportunity to explore your physical boundaries and welcome any discomfort as a means to strengthen your mental fortitude.

3) Individual Mileage Varies Greatly

A hard pill to swallow is that genetic factors play a significant role in running capabilities. While hard work and consistency are crucial, some individuals can handle more volume and intensity with less recovery.

Be cautious of one-size-fits-all advice when it comes to training plans. For some, achieving a sub-four-hour marathon might require 140 km of weekly mileage, while for others, it could be as low as 80 km. Factors such as training history, age, gender, and mental resilience all influence this variability.

The key takeaway is to evaluate your own running critically. Following a training plan verbatim doesn’t guarantee the same results as someone else. Tailor advice to fit your unique lifestyle and goals. This isn’t an easy process, but it’s essential for reaching your peak performance.

4) Maximum Effort Isn't Always Optimal

Many novice runners mistakenly believe they must give their all in every workout. This misconception is often perpetuated by influencers like David Goggins and the urge to compare yourself to others on social platforms.

It's vital to recognize that exhausting yourself in training isn’t beneficial. Most elite marathoners only race 2-3 times a year because recovery is crucial, and overexertion increases the risk of injury.

Completing a workout and thinking, “I could have done more” often means you’re nearing the sweet spot for fitness gains without heightening your injury risk. Strive for enough effort to stimulate adaptation while avoiding undue strain, fatigue, or inconsistency.

5) The Value of Deep Fitness

What is deep fitness? It's about dedicating years to developing your aerobic and anaerobic systems through consistent training and appropriate mileage.

Many new runners are frustrated by how long it takes to build a solid aerobic base. While you may see quick improvements in speed, significantly enhancing your aerobic capacity takes years. Stephen Scullion once shared that it took him nearly a decade to master lactate training.

I mention this to set realistic expectations. Instead of fixating solely on achieving personal bests, remember the importance of building fitness over time. Consistent mileage and training year after year will ultimately make you the best runner you can be.