recovery/rest week

displaced dub

Hi All

Just looking for advice on recovery/rest weeks.

I did c25k last year and went up to 10k program after that so have been running since mid may last year, even on holidays in sardinia.

Suppose I'm starting to feel a bit sore now, ive just started a half marathon program last week and i dont see a recovery week in it. During the 10week 10k program at week 5 it was a very very easy recovery week.

Just looking to see how others go about recovery weeks.

rom

There is a recovery week. The week after the race
Seriously though a 1/2 marathon plan is all about progression. Taking a complete week off in the middle of it is probably not the best especially if it towards the end of the plan. However on the week leading up to the race you probably have your easiest week but this is also the worst week to be getting on a plane (getting sick), drinking and eating more than you should be. Personaly I would plan my holiday for the week after the race to reward yourself for the hard work you have put in and this will be the carrot for those nights you don't want to train etc.

drquirky

displaced dub wrote: »

Hi All

Just looking for advice on recovery/rest weeks.

I did c25k last year and went up to 10k program after that so have been running since mid may last year, even on holidays in sardinia.

Suppose I'm starting to feel a bit sore now, ive just started a half marathon program last week and i dont see a recovery week in it. During the 10week 10k program at week 5 it was a very very easy recovery week.

Just looking to see how others go about recovery weeks.

Yeah recovery week is common practice. Once every 4 or 5 weeks its not a bad idea to back your milage and intensity off by 10-15 percent or so for the week. Remember you only get the benefits from training stimuli when you are rested.

displaced dub

drquirky wrote: »

Yeah recovery week is common practice. Once every 4 or 5 weeks its not a bad idea to back your milage and intensity off by 10-15 percent or so for the week. Remember you only get the benefits from training stimuli when you are rested.

will push to end Jan and then im away working 1st week in Feb so ill ease off that week.

average_runner

displaced dub wrote: »

will push to end Jan and then im away working 1st week in Feb so ill ease off that week.

If you feel wrecked drop to a recovery week.
If you feel u are injured have a recovery week.

A recovery is your still running but at less intense pace. Look at McMillan for paces.

Usually it's 3 weeks on and then a step back week

YFlyer

displaced dub wrote: »

will push to end Jan and then im away working 1st week in Feb so ill ease off that week.

Don't forget easy runs or active recovery days.