"Rest: Despite my listing it at the end, rest is an important component of this or any training program. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Coaches also will tell you that you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential."
From Hal Higdon's Marathon Training Guide, Intermediate Training Programs,
http://www.halhigdon.com/marathon/Mar00intermediate.htm
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