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What is the three week rule?

In his new book, Fast 5K, (VeloPress), running coach Pete Magill recommends the three-week rule. This advises that you give your body three weeks to adapt to each jump in volume and intensity. This allows you to schedule regular, balanced increases with a decreased risk of injury.

runnersworld.com - 3-week rule marathon training - Runner's World

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A study of 784 runners training for a half marathon has concluded that training load, specifically mileage and pace, are dominant factors in causing running-related injuries. The majority of running plans roughly follow the 10 per cent rule – upping your mileage by no more than 10 per cent each week – but there is an alternative method that’s worth a try – it may even reduce your injury risk. In his new book, Fast 5K, (VeloPress), running coach Pete Magill recommends the three-week rule. This advises that you give your body three weeks to adapt to each jump in volume and intensity. This allows you to schedule regular, balanced increases with a decreased risk of injury. As Magill writes: ‘For low-volume runners, the 10 per cent rule creates mileage increases that are well below the body’s ability to adapt,’ he writes. ‘For higher volume runners, the 10 per cent rule leads to increases that are likely to produce injury or burnout. The three-week rule is more physiologically sound.’ Still need convincing? Here are three more reasons why three is the magic number: While muscles can handle weekly increase in training, connective tissues can’t – you end up with injuries such as Achilles tendinitis, shin splints and stress fractures. By limiting major mileage increases to every third week, you allow connective tissue tome to adapt. You exert more control over your programme – you pick your eventual goal workload (say, maxing out at 50 miles a week), then distribute increases evenly to achieve that goal. You decrease both physical and mental stress by allowing your body to adapt to a workload before increasing it.

What does the 3-week rule mileage plan look like when marathon training?

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How do you deal with a player guy?

Play hard to get. Don't tell him how much you love him all the time. Just be flirty and give him a few compliments while teasing him and keeping things light instead. Make him work for it. Show him that you still expect to have nice dates, go dancing, or do whatever you want to do together if he plans to roll with you.

wikihow.com - How to Deal With a Player (with Pictures) - wikiHow

This article was co-authored by Kate Dreyfus . Kate Dreyfus is a dedicated Holistic Love Coach, Holistic Empowerment Coach, Heart-Centered Expert, Intuitive Healer, Workshop Facilitator, and Owner of Evolve & Empower. She has more than ten years of experience supporting her clients successfully entering exclusive, romantic relationships within the USA, the United Kingdom, Canada, and Europe. Kate is devoted to helping others through personal growth and transformation, success in dating and romance, and healing and rebuilding after a breakup. She is also a member of The Biofield Institute, the Healing Touch Professional Association, and the Energy Medicine Professional Association. Kate holds a BA in Psychology from San Francisco State University. This article has been viewed 316,581 times.

Article Summary

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If you manage your expectations and don’t give too much of yourself away, dealing with a player can remain fun and casual. Make sure you’re not expecting sunset beach walks or love letters from a player, since he’s probably only interested in one thing. You might think he just needs time to open up, but if he’s a player at heart, realize that he’s not going to change any time soon. Try not to get too attached or make yourself vulnerable. For example, don’t go to him for emotional support or trust him with your secrets. Focus on your own hobbies and dreams while you have your fun. If you catch yourself getting strong feelings for him, consider cutting ties. For more tips, including how to play hard to get and keep a player coming back for more, read on!

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