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- The Pillars: Specificity, Progression, Overload, Recovery, Individualisation, Variety, Consistency, Reversibility
- Everyone endurance athlete is different, find out what works for you
- Consistency is king
- Make sure the foundation can handle the load
- Build a strong structural foundation and a big aerobic base
- Always move from general to specific
- Aim to extend rather than Intensify
- Use a variety of paces and surfaces and terrains
- Learn to feel the various paces you train & race at
- Process first, outcome later
- Nail the basics over and over again
- Not everything we can measure is important and not everything important can be measured
- It takes time, be patient
- Enjoy what you do
