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Keeping track of the volume and intensity of training to avoid overtraining and to ensure proper progression and adaptation.

Involves alternating periods of high-intensity work with low-intensity recovery phases to improve speed and cardiovascular fitness.

High-intensity training designed to increase the maximum volume of oxygen an athlete can use, improving aerobic capacity and endurance.

To improve performance, athletes need to train harder than their normal intensity. Gradually increasing the stress on the body will lead to adaptations and improvements in endurance and strength.

Organizing training into cycles of varying intensity, volume, and focus to peak for key competitions and to prevent overtraining.

Maintaining a balanced diet and adequate hydration levels to fuel the body for endurance activities and promote recovery.

Reducing the volume and intensity of training before a major competition to allow the body to recover and perform optimally.

The process of preparing the body for exercise by gradually increasing the heart rate and circulation and cooling down to transition the body back to a resting state.

The intensity and volume of training should gradually increase over time to continue to adapt and improve, while avoiding plateau.

Training should be tailored to the specific demands of the sport or event, mimicking the energy systems, movements, and intensities the athlete will encounter.

Training programs should be tailored to the individual's needs, taking into account factors such as age, fitness level, and personal goals.

Incorporating strength exercises to improve muscular endurance and overall athletic performance without significantly increasing muscle mass.

Engaging in low-intensity exercise post-workout or on rest days to facilitate the recovery process and reduce muscle soreness.

The principle that fitness gains are lost when training is stopped or reduced. Maintaining consistency in training is key to preserving endurance and performance.

Including exercises to improve range of motion, which can help prevent injuries and aid in recovery.

Strategically planning high-intensity and low-intensity periods to maximize adaptations and minimize the risk of overtraining.

Training at or near the lactate threshold to increase the body's ability to process lactate and improve endurance performance.

Developing mental resilience and strategies such as visualization and goal-setting to enhance endurance performance and cope with the challenges of competition.

Incorporating different workouts and cross-training to maintain motivation, reduce injury risk, and develop a broader athletic base.

Participating in different forms of exercise to improve overall fitness, prevent overuse injuries and maintain motivation.

Proper rest and recuperation are essential for allowing the body to adapt to training stresses and for preventing overuse injuries.

Training in hot conditions to improve the body's ability to manage heat stress and perform in warm environments.

Training at high altitudes to increase the production of red blood cells and enhance oxygen delivery to the muscles.

Adapting to cold conditions through frequent exposure, which can enhance metabolic efficiency and the ability to maintain core temperature.

Breaking down training into specific blocks focused on particular energy systems or performance components to allow for targeted improvements.

Dynamic movements that improve power and neuromuscular efficiency, potentially beneficial for improving running economy in endurance athletes.

Exercises focusing on improving the strength and efficiency of respiratory muscles to enhance breathing and aerobic performance.

Establishing a solid foundation of aerobic fitness through long, steady-state training sessions before moving to more intense workouts.

A subjective measure of exercise intensity that can help athletes regulate effort during training and avoid overexertion.

Practicing under conditions that mimic the target race to prepare mentally and physically, fine-tuning pacing and strategy.