To improve while running only 3 times per week, you must avoid running at high intensity during every session so as not to exceed the body's assimilation capacity and to avoid injuries.

noli's read

This advice aligns with the principle of polarized training, which is widely supported in sports literature. Meta-analyses, such as the one published in the 'Journal of Strength and Conditioning Research', confirm that the majority of training (approximately 80%) should be performed at low intensity to allow for optimal physiological adaptation without exhaustion. The idea that running too intensely too often leads to stagnation or injuries is corroborated by observational studies on long-distance runners. The concept of 'assimilation capacity' refers to the phenomenon of supercompensation, where the body needs recovery periods to improve performance. What is stated here is therefore scientifically sound and avoids the 'no pain, no gain' pitfall. There is no notable exaggeration, as the author correctly emphasizes the need to moderate effort, which is a prudent and effective approach for regular runners.

the sources

1. 1Rosenblat MA, Perrotta AS, Vicenzino B 2019
2. 2Silva Oliveira P, Boppre G, Fonseca H 2024
3. 3Menshikova EV, Ritov VB, Ferrell RE, et al. 2007