Effect of taking off days vs. running every day

Training Advice/Discussion High School

8 years ago 06/27/2015 9:44am EDT

During summer base training for XC, building up to about 50 mpw, I am running six days a week and taking Sundays off. I usually run 5-6 miles a day at 7:10-7:30 pace with tempos at 6:20 pace once a week, also an 8-10 mile long run each Saturday. The off day is for recovery in order to feel fresh the next week, but I'm thinking it might affect consistency. Which is generally better for base building, running every day and feeling less fresh or taking an off day and getting better "quality" running through the week?

8 years ago 06/27/2015 9:58am EDT

re: sundaze

I think you can have it both ways.

On Sunday, just run 20 minutes super easy think recovery pace. You will actually recover better than if you took the day off and would still have consistency.

8 years ago 06/27/2015 9:58am EDT

re: sundaze

Recovery is essential for adaptation.

Don't expect to hit a PR, or even get close to your PR every week. If you are doing it right, an overload phase with some pretty bad times is followed by a recovery phase with not great times. That should be followed a build-up phase where your times should be good.

Figure out a periodization method that works for you.

8 years ago 06/27/2015 10:07am EDT

re: Running again

Running again wrote:
I think you can have it both ways.
On Sunday, just run 20 minutes super easy think recovery pace. You will actually recover better than if you took the day off and would still have consistency.

Or you could freestyle bmx for 20 minutes, or skip rope or do pilates.. Running easy for recovery purposes is basically junk miles if you run higher than 35 miles per week or more than five days per week.

8 years ago 06/27/2015 10:11am EDT

re: sundaze

I think if you can fit in the same amount of work within 6 days and have a full rest day I think you'll be better off than running every day with no rest.

Eg, if you have 2 runners who both run for, say, 7 hours a week but one does those 7 hours in 6 days and has one day off where's one runs 7 hours every day I think the runner who has a full rest day will recover more and adapt better.

8 years ago 06/27/2015 10:33am EDT

re: sundaze

The recovery days are really only important if you put your body through some serious stress and need to adapt (hard workout or a long run) 8-10 miles in this case do not qualify as strenuous enough to need the extra recovery

Extend the long run and add a harder run mid week (like 1000m worth of repeat 100s-150s with full recovery)

8 years ago 06/27/2015 11:18am EDT

re: Lenny Leonard

The best idea is to follow summer of malmo and double several days a week. A double of 20 min in the morning and 20 in the evening is a great recovery day.

8 years ago 06/27/2015 11:41am EDT

re: alko18649

When I was very fit and needed recovery days, I personally felt better (more 'recovered') if I ran 5-6 miles really slow (8+ minute miles) than if I took the day off. If I took a day off completely I would kind of get really restless legs and they almost felt swollen, if that makes any sense.

Bottom line, whatever helps YOU recover best is when you should be doing.

8 years ago 06/27/2015 12:54pm EDT

re: Spicy McHaggis

Spicy McHaggis wrote:
Bottom line, whatever helps YOU recover best is when you should be doing.

Quote of the day. I try and run 6 days a week and take one full day off from running and strength training, and I've never felt stronger and faster. But that's just me. Experiment and see how you feel.

50 State Challenge:

https://dannyharitan.wordpress.com/

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