I use my own grading system of (Ex) Extreme; (VH) Very Hard; (H) Hard; (A) Average; and (E) Easy. A good rule of thumb is at the very most to never undertake more than one Extreme; Very Hard; and Hard session in a 7 or 8 day cycle. By the way, Extreme is pretty much eye-balls out! And close to race effort. When adopt such an approach to your training will enable you to fly a half mile.

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