When your coach asks you to take a week off.

Edward Teach wrote:

Won't kill you to do some light jogging or crosstrain (lightly) during your week off. I don't think a whole week or any days off is necessary but that a

... couple weeks at 50% or less volume would probably be beneficial.

Don't get it wrote:

The typical mileage I have heard of locally for freshman girls is 35-40 miles/week. Why would they double up before their junior or senior year?

why would you wait to double until junior year if you want to be good

The advice I give my HS runners---- If you have a slight nagging injury Take two weeks off

If you are injury free then run two weeks easy and decrease your mileage by 25% before you train hard again. You need time for your body to heal and the athletes that I have coached and did not take my advice became injured in the next season. Time off is important mentally and physically.

I guess it depends on your perspective. The freshman girls, that we know of, who qualified for the state meet, seem to be running similar mileage. For my daughter the 35 mpw was a hefty jump from the 15 a week in the 8th grade. The girls are still running as a group since the weather has been so good but I am sure she is doing less than before state.

If, however, she had been running 2x a day with an early morning run of two miles, her weekly total would have been close to 45 miles, a 300 per cent increase in mileage from six months ago.

If she wanted to be good and had been doing as you suggest, there is a possibility of her placing a couple of positions higher. But my gut tells me she would have been sitting at home rather than having a good experience.

I would think that after/if she gets to the point that she can run 40 plus miles a week for a sufficient period of time and remain healthy, her coach may move her in the direction of second runs. Until then would be risky. Young girls can be tough on the outside, but they do have a tendency to break if you push too hard.

What's the hurry?

A lot of Kenyan runners take a month off, it will do you good

My advise is take the break but walk 2 miles a day and you will have an easier time coming back

Take the time off. If you feel that you must do something then do what I call "active rest", unrelated to running and NOT in the training mode. Something recreational and fun.

Take off the week

It took a while but now many are getting it. If you need to keep up your schedule, walk instead of run. It wouldn't hurt to do 4 or so strides most days. BUT YOU REALLY DO NEED TO TAKE THE TIME OFF.