Coach Bala in this week's episode introduces two major frameworks that is critical to take this training season to a successful end

1. FIT: Frequency, Intensity and Time between runs - 3 critical pillars that needs to be met to have a successful training journey

2. Control: Key to have a good long distance run is the ability to control your pace (your energy release) in your runs. Start with first mile being the slowest then proceed to first half being slower than second half followed by progressively increasing your speed every mile!

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Coach Bala chats with FM runners Jyoti Checka, Shiva Purnachandra & Ravi Gujar on their wonderful running journey, their approach to it and how they excel in their passion - Running

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In this weekend's message, Coach Bala talks about the following:

1. Release of S9 Meso 1 metrics dash - Quantitative score and qualitative comments given by coach to all runners to assess Meso 1 performance. What we measure we improve and let us focus on continuous improvement

2. Feedback is a Gift: We are launching a short quick survey after every meso for all runners to provide a short in season feedback to their coaches. All feedback is a gift and give us the gift of your feedback

3. Run Slow to Run fast is an important construct for long distance runners. I talk about how all this comes together in a long distance run.

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Coach Bala facilitates a discussion with runners Sujaa, Sonali, Veena and Raghu to understand how they went about Preparing, planning and handling various roadblocks (expected and unexpected) that came their way enroute to a picture perfect training season across multiple seasons.

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Coach Bala chats with Ultra marathoner Sonia Ahuja relieving her running journey and her recent unbelievable accomplishment of setting the course record in Brazil 135 (Caminho Da Fe - The Path of Faith trail)

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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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Coach Bala chats with FM runners Suraj Ravindran, Abhishek Sinha and Raj Mukhija on their wonderful running journey, their approach to it and how they excel in their passion - Running

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Coach Bala in this weekend's message talks about the following:

1. Structured training program framework: Micro Cycle, Meso Cycle and Macro Cycle format

2. Not getting distracted is a sure shot way to focus and succeed. Distraction from what? - Coach Bala shares his POV

3. 'Giving' is a fundamental trait of an amazing human being. Coach Bala share his views on 'What is meant by giving?', 'Why should you consider giving?' and 'How should you give?'

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In the next episode of Coach Corner, Coach Bala talks about the following:

1. Wishing you all a very happy new year 2023

2. Benefits of having a new year resolution

3. Concept of Balance - Life, Relationships, Nutrition, Miles, Rest, Muscles all need to be in place

4. Aerobic training... how a body can develop well in that state.

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