This is one reason that very hard workouts can be enjoyable and easy ones can be no fun at all. A nonrunner or inexperienced runner might assume that a running program shaped by enjoyment would consist of nothing but short, slow runs. But this is not the case, because competitive runners expect the feeling of fitness and their running self-efficacy to gradually increase through the training process as they work toward a peak race, and these results will not manifest if every run is easy.

Building fitness and self-efficacy requires that hard workouts be done, and with these workouts comes an expectation of suffering that actually increases the possibility that the hard workouts can be enjoyed. In addition to scoring individual runs, create a weekly tally, and divide this number by the number of runs you complete in the week to generate a weekly average.

Suppose that in a given week your Monday run is a 2, your Tuesday run is a 3, your Wednesday run is a 1, your Thursday run is a 2, your Friday run is a 2, you take Saturday off, and your Sunday run is a 3. In this case your average enjoyment index for the week is 2.17 (13 · 6). Generate 28-day (monthly) enjoyment averages as well. Doing these three levels of enjoyment monitoring will help you identify different types of causeeffect patterns in your training.



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