The Hard-Easy System. Course Content Lesson 1. Introduction. What Is a Marathon? Lesson 2. Building Marathon Ability. Lesson 3. The Rules of Right Exertion. Lesson 4. Tempo, Speed, and Endurance. Lesson 5. What is a Workout? Lesson 6. Workout Effort and Capacity for Exertion. Lesson 7. Optimizing Workout Effort. Lesson 8. Scheduling Workout Effort and Recovery. Lesson 9. Optimizing Shock. Lesson 10. Measuring Adaptation. Lesson 11. The Marathon Revisited.