Running coach

Biblioteca

Lo que el coach sabe y puede citar: principios, fenómenos con nombre, metodologías y referencias. Cuando cierras una investigación y la promueves, aparece aquí.

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  • Two Levers Rule

    PrincipioDe la appSe aplica estrictamente

    In any progression cycle, pull intensity OR volume — never both. Pulling both invites catastrophic fatigue and injury.

    Fases:BaseUmbralVO2máxEspecificidad

  • Supercompensation

    PrincipioDe la app

    Fitness is gained DURING recovery, not during the workout. Insufficient rest between hard sessions = no adaptation, only fatigue.

    Fases:BaseUmbralVO2máxEspecificidadPuesta a punto

  • Aerobic Efficiency Hypothesis

    PrincipioDe la app

    Spending massive time at strict easy paces builds mitochondrial density, so baseline easy pace gets faster at the same heart rate.

    Fases:BaseUmbral

  • Polarized 80/20

    PrincipioDe la appSe aplica estrictamente

    ~80% of weekly volume in strict Z1/Z2; ~20% in Z4/Z5. Avoid the Z3 'gray zone' that produces fatigue without proportional adaptation.

    Fases:BaseUmbralVO2máxEspecificidad

  • SAID — Specific Adaptation to Imposed Demands

    PrincipioDe la appSe aplica estrictamente

    The body adapts to the EXACT stress imposed. To run 4:30/km, you must rehearse 4:30/km. Generic mileage doesn't transfer.

    Fases:EspecificidadPuesta a punto