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Hard/Easy training days

  • 17-08-2012 2:14pm
    #1
    hot to trot
    Registered Users, Registered Users 2 Posts: 1,312 ✭✭✭


    If you do a hard session... intervals, tempo or very long run, it is recommended you take the next day easy.

    Few questions ..
    If you don't run the next day , do you still take it easy for the first day you run or would you lash into it again if you felt ok ?

    Do you run if you have some residual soreness ?
    Do you ever do two hard days before recovery or easy run , before the stiffness kicks in ?

    Sometimes I think we are encouraged to do too many easy runs and tapers when training is often no more than moderate and also I think the immediate post training " feeding " is great for people with low body fat but for many runners I think we have enough stored to refuel our muscles and are encouraged to eat more than we actually need.


Comments

  • #2
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Personally, if I do a hard days training or race I am always very sore the next day and need to take a recovery run. When I do so I can get back to normal running the following day.

    If I take a day off completely after a hard run/race I am still sore the following day and need another recovery day. So effectively I find if I don't do a recovery run I knock my training back by a day.

    I really don't see the need to take a day off, if possible a short recovery run is always a better option.

    It is possible to do two hard days back to back but I think the risk of injury and burnout is much too great to risk doing it regularly.


  • #3
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    Mon - Session
    Tues - Easy maybe double
    Wed - Easy maybe double
    Thurs - Session
    Friday - Easy maybe double
    Sat - LSR
    Sun - Easy single
    Repeat for 2 weeks and then 1 week less mileage with 1 session and less distance for the long run and have these leading up to race tapers. Seem to work well.

    Friday would be a day I might take off if I take a day off but I find the easy days great to freshen up the legs. I try to do one or two on grass also.


  • #4
    TFBubendorfer
    Registered Users, Registered Users 2 Posts: 6,340 ✭✭✭TFBubendorfer


    hot to trot wrote: »
    If you don't run the next day , do you still take it easy for the first day you run or would you lash into it again if you felt ok ?

    The off day would already count as the "easy" day. If you want to do a harder session the following day because you're feeling recovered, go for it.
    hot to trot wrote:
    Do you run if you have some residual soreness ?
    Yes; almost every time I feel much better after a mile or two anyway.
    hot to trot wrote:
    Do you ever do two hard days before recovery or easy run, before the stiffness kicks in ?

    Yes, during peak training for a marathon my weekends consist of a fairly hard tempo run on Saturday and a long run or a long run with a fast finish on Sunday. When doing that it is very important to take it very easy on Friday as well as Monday.
    hot to trot wrote:
    Sometimes I think we are encouraged to do too many easy runs and tapers when training is often no more than moderate and also I think the immediate post training " feeding " is great for people with low body fat but for many runners I think we have enough stored to refuel our muscles and are encouraged to eat more than we actually need.

    Personally I think the need for immediate refueling is vastly exaggerated. I do tend to take a protein drink after a long run, though.


  • #5
    hot to trot
    Registered Users, Registered Users 2 Posts: 1,312 ✭✭✭hot to trot


    menoscemo wrote: »
    I really don't see the need to take a day off, if possible a short recovery run is always a better option.

    .

    The main problem is its not always possible to run every day. Its not a CHOICE NOT to run , , So I am trying to schedule best value for the times I do get out.


  • #6
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    hot to trot wrote: »
    The main problem is its not always possible to run every day. Its not a CHOICE NOT to run , , So I am trying to schedule best value for the times I do get out.

    I get you now...

    I'd say if you have to take a day off then it should be possible to schedule a hard day after a days rest. However it might be advisable to to take the first few miles easy as a warmup to shake the legs out a bit.

    If you could get a bit of cross training like walking or cycling/swimming done on your day off i am sure that would also be beneficial to your recory.


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