Coach Bala in this weekend messages touches on the following topics:

1. The Fitness equation (Fitness Increase = Aerobic fitness increase - injury increase) and its ramifications in the training program

2. How the program is designed as a combo of base building runs with strength runs. What it takes now to optimize race day performance

3. Speed programs - What is it and who it is for and who it is not for

4. The Commitment contract and 2 week rule

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