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Most athletes don’t train easy… and they don’t train truly hard either. They sit in the middle. Not easy enough to recover. Not hard enough to improve. This is the “medium-hard trap.”

Most athletes focus on distance, pace, or time. But for endurance performance, one of the most important things to track is: 👉 How long you spend training while fatigued This is your Time Above Fatigue Time (TAFT)

Easy runs are supposed to build fitness quietly. But many athletes turn them into “medium-hard” runs — not easy enough for recovery, and not hard enough to create real adaptation.

A negative split means running the second half of your session slightly faster than the first — and it’s one of the most powerful habits you can build into your training.