To progress in running, it is recommended to gradually increase the weekly training frequency (from 3 to 5 sessions) or to increase qualitative density by integrating two interval sessions per week.

noli's read

The idea that progression depends on frequency and quality is supported by the principles of exercise physiology, notably progressive overload. Meta-analyses on endurance training (e.g., Seiler et al.) confirm that the combination of base volume (jogging) and high-intensity work (interval training) is optimal for improving VO2max and running economy. It is scientifically recognized that the body needs time to adapt mechanically, thus validating the creator's recommendation to add sessions very gradually to limit injury risks. The 'quality over quantity' approach (option D) aligns with the concept of polarized training, often studied in sports science, which suggests that increasing volume too abruptly without adequate recovery is counterproductive. The assertion that one must perform '2 interval sessions' is not an absolute universal rule but a common practice among intermediate runners to stimulate different energy systems. In summary, this advice accurately reflects standard structured training practices without promising miracle results.

the sources

1. 1Gabbett TJ 2016
2. 2Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016