The benefits are absorbed when you’re recovered. If you don’t recover then you don’t get the fitness. Hard training creates stress—fatigue, micro-damage, depleted fuel stores. That stress alone doesn’t make you fitter; it simply opens the door for improvement. The benefits or progress - comes in the recovery phase. When you back off, sleep well, fuel properly, and train easier for a couple of days, the body rebounds past its original baseline. That rebound is supercompensation. Most runners neve

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