Practice doesn't have to hard, but it should be challenging. Practice should be slow, but it should at times be fast. Practice should include enough of the type of movement that challenges, heals, and improves function in the practitioner's body. Practice should include stillness so that the practitioner better understands her/his body. Practice should include silence so the practitioner can address the nature of mind. Practice should include some partner work, if practical, so the practitioner can understand others. Practice should be consistent and routine. Practice should be fun. If it isn't, the practitioner should reconsider, refine, or reform. Practice alternates between stillness and movement, and the goal is to develop each of those qualities equally. Neither of those qualities take precedence over the other.
Practice may include a choreographed form, but that is not necessary. Practice can be the same every day, but is better if it is mixed up. Practice should include strength training; stretching and flexibility; relaxation; agility training; balance training; cognitive training; meditation; energy work; standing practice; compassion; focus training; and proper diet and rest. These are the basic components of practice.
The specifics of training are determined by one's teacher, needs, likes and dislikes. Don't get stuck on a fixed idea as to what determines proper training. Understand the basic components of "practice" and build your routine from there. The rest is just icing on the cake.
Again, the basic components of practice: strength training; stretching and flexibility; relaxation; agility training; balance training; cognitive training; meditation; energy work; standing practice; compassion; focus training; and proper diet and rest.