If someone runs six days a week, what day should they take their off day? After long run? Before or after workout day? Whichever day they don't feel good?
Thanks!
If someone runs six days a week, what day should they take their off day? After long run? Before or after workout day? Whichever day they don't feel good?
Thanks!
Depends on how you structure training, what physiological adaptations you're trying to get, etc.
For example: Lagat's format is-
M- easy
T- speed
W- easy
T- easy
F- tempo
S- long
S- rest
While Geoffrey Mutai does-
M- easy/easy
T- track/easy
W- easy/easy
T- long
F- easy/easy
S- fartlek or road race
S- rest
Here's the rational behind each:
Lagat- get a nice speed workout on fresh legs, good recovery then a good tempo, then a long run after a tempo to double up and work endurance back to back days, then rest to recovery.
Mutai- long run in the middle of the week so you have to run fast on tired legs(fartlek after long) while running long on tired legs too (long run after track). Then the rest day is Sunday so that Mutai gets to mentally recovery on a high note after a hard session and have the whole weekend to relax with family or friends.
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